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@hoaikhonglenxuhuong: Đi đám cưới Em Trai mặc gì ??? #hoainamninhiep #thoitrangtiktok #xuhuongtiktok #TikTokAwardsVN #vaycuoi

Hoài Nam Ninh Hiệp
Hoài Nam Ninh Hiệp
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Region: VN
Wednesday 12 November 2025 16:34:34 GMT
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Comments

31357552921
Hà Anh -NMN ThiNGo :
Xin địa chỉ b oi
2025-11-12 16:42:31
0
almira__ula
THANH TÂM NINH HIỆP :
E có lẻ nha🥰
2025-11-13 02:42:32
0
hoainambanhangqc
Hoài Nam Ních Phụ :
Ԁᴇ́ρ ʟᴇ̀ᴏ ᴇᴍ :: ᴋһᴏ̂ɡ/39..5/2..63/ chín 6.5
2025-11-12 16:44:50
0
fb_thuylinhngo
Yeuthươngđểđó :
♥
2025-11-13 09:27:20
0
nam.nam1674
Nam Nam :
😂😂😂
2025-11-13 07:12:59
0
oaihuong190691
Oải Hương :
@Minh Thi đẹp nè
2025-11-13 00:19:08
0
To see more videos from user @hoaikhonglenxuhuong, please go to the Tikwm homepage.

Other Videos

If zone 2 feels way too slow, you might be training off the wrong numbers 👇 Here’s how to baseline your training using the Joe Friel 30-min test 🧠 How to do it: 1️⃣ Warm up (10-15mins) 2️⃣ Run 30 mins all-out. Like a time trial. 3️⃣ Press lap after 10 mins, then keep pushing for final 20 mins. 4️⃣ Take your average HR from the last 20 mins that’s your functional threshold HR (FTHR) and your average pace from the entire 30- mins. 5️⃣ Use that HR (and your pace) to build your zones 👇 📊 My example: Threshold HR: 187bpm Threshold Pace: 4:00/ km ❤️ Heart Rate Zones (% of LTHR): Z1 < 85% = < 159 bpm Z2 85–89% = 159–166 bpm Z3 90–94% = 168–176 bpm Z4 95–99% = 178–185 bpm Z5 100%+ = > 187 bpm ⏱️ Pace Zones (% of Threshold Pace): Z1 > 129% = > 5:10 /km Z2 114–129% = 4:34–5:09 /km Z3 106–113% = 4:14–4:31 /km Z4 99–105% = 3:48–4:00 /km Z5 < 99% = < 3:57 /km 💡 Tip: Use a chest strap or armband for accuracy - wrist sensors can be way off. 💡 Tip: gauging effort can be hard at first but each time you perform the test the data will become more accurate 💡 Tip: if you can’t be arsed using these percentages search online for a similar calculator ( I like Dr Will O’Connors calculator) #marathontraining #zone2 #runningscience #runtok
If zone 2 feels way too slow, you might be training off the wrong numbers 👇 Here’s how to baseline your training using the Joe Friel 30-min test 🧠 How to do it: 1️⃣ Warm up (10-15mins) 2️⃣ Run 30 mins all-out. Like a time trial. 3️⃣ Press lap after 10 mins, then keep pushing for final 20 mins. 4️⃣ Take your average HR from the last 20 mins that’s your functional threshold HR (FTHR) and your average pace from the entire 30- mins. 5️⃣ Use that HR (and your pace) to build your zones 👇 📊 My example: Threshold HR: 187bpm Threshold Pace: 4:00/ km ❤️ Heart Rate Zones (% of LTHR): Z1 < 85% = < 159 bpm Z2 85–89% = 159–166 bpm Z3 90–94% = 168–176 bpm Z4 95–99% = 178–185 bpm Z5 100%+ = > 187 bpm ⏱️ Pace Zones (% of Threshold Pace): Z1 > 129% = > 5:10 /km Z2 114–129% = 4:34–5:09 /km Z3 106–113% = 4:14–4:31 /km Z4 99–105% = 3:48–4:00 /km Z5 < 99% = < 3:57 /km 💡 Tip: Use a chest strap or armband for accuracy - wrist sensors can be way off. 💡 Tip: gauging effort can be hard at first but each time you perform the test the data will become more accurate 💡 Tip: if you can’t be arsed using these percentages search online for a similar calculator ( I like Dr Will O’Connors calculator) #marathontraining #zone2 #runningscience #runtok
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