3x6min build up

Author: Adam Chmielowski
Sport: bike
Duration: 94 min
Dominant zone: Threshold
Intensity: 0.81
Created: 2020-11-01T21:17:55.710Z
Updated: 2026-04-22T10:44:28.329Z

Structure

Open ended 20 min @ 55-75% (55-75w) 80-100 rpm
3X
- 6 min @ 90-105% (90-105w) 85-95 rpm
- Rest 3 min @ 55% (55w)
Active recovery 5 min @ 55% (55w) 80-90 rpm
3X
- 6 min @ 90-105% (90-105w) 85-95 rpm
- Rest 3 min @ 55% (55w)
Active recovery 5 min @ 55% (55w) 80-90 rpm
Cool down 10 min @ 75-55% (75-55w) 80-90 rpm