4 x 18min TempoAuthor: SwatcatHLSport: bikeDuration: 104 minDominant zone: TempoIntensity: 0.79Updated: 2026-04-22T10:41:27.789ZStructure10 min @ 50% (50w)18 min @ 84% (84w)3 min @ 40% (40w)18 min @ 86% (86w)3 min @ 40% (40w)18 min @ 88% (88w)3 min @ 40% (40w)18 min @ 90% (90w)3 min @ 40% (40w)10 min @ 40% (40w)