3x10x40/20
3x10x40/20 VO2 IE, TF: 90-110 U/min
vorher ausreichend Kohlenhydrate aufnehmen, nachher auf jeden Fall Recovery-Shake
- Author: Dercombat
- Sport: bike
- Duration: 90 min
- Dominant zone: Anaerobic
- Intensity: 0.88
- Created: 2022-01-16T11:58:40.844Z
- Updated: 2026-04-22T10:55:35.633Z
Structure
- Warm-Up 10 min @ 45-65% (45-65w)
- Active 3 min @ 60% (60w)
- Active 3 min @ 70% (70w)
- Active 3 min @ 80% (80w)
- Active 3 min @ 90% (90w)
- Active 5 min @ 55% (55w)
- 10X
- Active 40 sec @ 130% (130w)
- Rest 20 sec @ 53% (53w)
- Active 10 min @ 55% (55w)
- 10X
- Active 40 sec @ 130% (130w)
- Rest 20 sec @ 53% (53w)
- Active 10 min @ 55% (55w)
- 10X
- Active 40 sec @ 130% (130w)
- Rest 20 sec @ 53% (53w)
- Cooldown 13 min @ 65-45% (65-45w)