3-Hour Strength & Sprint Session

• Cycling
• 1h 59mTime
• 104Stress
• 0.72Intensity
• 45Popularity

About this workout

Zone 2 opener, structured warm-up, low-cadence strength efforts, and sprint intervals, finishing with a zone 2 cooldown.

Workout structure

• Active 30 min @ 65% (65w) 90 rpm
• Warm-Up 5 min @ 55-75% (55-75w) 90 rpm
• 6X
  • Interval 5 min @ 85% (85w) 55 rpm
  • Interval 20 sec @ 130% (130w)
  • Rest 3:40 min @ 55% (55w) 90 rpm
• Cooldown 30 min @ 65% (65w) 90 rpm