3x 20 <O/U + Late VO2
WARM UP:
-10 minutes progressing to Endurance zone.
-5x (ascending leg primers @95+ RPM)
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MAIN SET:
-3x (20 minute Over/Unders @High Tempo / @Low Threshold @85-95 RPM).
---Interval #1 = 2 minutes + 2 minutes.
---Interval #2 = 1:30 minutes + 2:30 minutes.
---Interval #3 = 1 minute + 3 minutes.
-7x (1 minute @VO2 @100+ RPM, 1 minute easy).
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COOL DOWN:
-6 minutes gradually reducing from Endurance zone to Active Recovery zone
- Author: IRammer
- Sport: bike
- Duration: 116 min
- Dominant zone: Threshold
- Intensity: 0.87
- Created: 2021-01-23T18:20:48.088Z
- Updated: 2026-04-22T10:48:09.313Z
Structure
- 5 min @ 50% (50w)
- 5 min @ 65% (65w)
- 1 min @ 80% (80w)
- 1 min @ 75% (75w)
- 1 min @ 55% (55w)
- 1 min @ 90% (90w)
- 1 min @ 85% (85w)
- 1 min @ 55% (55w)
- 1 min @ 100% (100w)
- 1 min @ 95% (95w)
- 1 min @ 55% (55w)
- 30 sec @ 108% (108w)
- 1 min @ 55% (55w)
- 30 sec @ 114% (114w)
- 4 min @ 55% (55w)
- 5X
- 2 min @ 105% (105w)
- Rest 2 min @ 88% (88w)
- 5 min @ 55% (55w)
- 5X
- 1:30 min @ 105% (105w)
- Rest 2:30 min @ 88% (88w)
- 5 min @ 55% (55w)
- 5X
- 1 min @ 105% (105w)
- Rest 3 min @ 88% (88w)
- 5 min @ 55% (55w)
- 5X
- 1 min @ 114% (114w)
- Rest 1 min @ 55% (55w)
- 6 min @ 55% (55w)