3x15min sweet spot z akcentami 2h v5 by Johan Hasselmark
Aktivitus 2h ZWO The workout is 120min and starts with a 15min warmup. First main block is 3x15min at a controlled threshold/Sweet spot (90% of FTP) on lower cadences to wear us down and to get a time effective local aerobic development and cycling strength (endurance). The second block contains 3 simulated lead outs of 6min each. This is race-simulation that gives us a boost of our central capacity and anaerobic capacity and stamina. However, in a worn-out state these intervals will also stress your aerobic development. That means you oxygen transport into your working muscles will get better. Your endurance will thereby increase.
- Author: KamaT
- Sport: bike
- Duration: 120 min
- Dominant zone: Tempo
- Intensity: 0.82
- Created: 2023-02-10T14:26:35.404Z
- Updated: 2026-04-22T11:00:13.967Z
Structure
- 1:30 min @ 45% (45w)
- 1:30 min @ 50% (50w)
- 1:30 min @ 55% (55w)
- 1:30 min @ 60% (60w)
- 1:30 min @ 65% (65w)
- 1:30 min @ 70% (70w)
- 1:30 min @ 75% (75w)
- 1:30 min @ 80% (80w)
- 1:30 min @ 85% (85w)
- 1:30 min @ 90% (90w)
- 5 min @ 60% (60w)
- 5 min @ 90% (90w) 80 rpm
- 5 min @ 90% (90w) 70 rpm
- 5 min @ 90% (90w) 60 rpm
- 5 min @ 60% (60w)
- 5 min @ 90% (90w) 70 rpm
- 5 min @ 90% (90w) 60 rpm
- 5 min @ 90% (90w) 50 rpm
- 5 min @ 60% (60w)
- 3 min @ 90% (90w) 90 rpm
- 3 min @ 90% (90w) 70 rpm
- 3 min @ 90% (90w) 100 rpm
- 3 min @ 90% (90w) 60 rpm
- 3 min @ 90% (90w) 110 rpm
- 5 min @ 50% (50w)
- 5 min @ 60% (60w)
- 2 min @ 80% (80w)
- 30 sec @ 120% (120w)
- 3 min @ 90% (90w)
- 30 sec @ 150% (150w)
- 4 min @ 50% (50w)
- 2 min @ 80% (80w)
- 30 sec @ 120% (120w)
- 3 min @ 90% (90w)
- 30 sec @ 150% (150w)
- 4 min @ 50% (50w)
- 2 min @ 80% (80w)
- 30 sec @ 120% (120w)
- 3 min @ 90% (90w)
- 30 sec @ 150% (150w)
- 9 min @ 50% (50w)