Activación aeróbica dinámica · 60

• Cycling
• 1hTime
• 39Stress
• 0.62Intensity
• 15Popularity

About this workout

Sesión de activación previa al fondo largo del miércoles. Combina tramos constantes, rampas ascendentes y descendentes, cambios de cadencia y esfuerzos breves hasta 110% FTP, sin acumular fatiga. Todos los cambios importantes incluyen aviso 8 s antes.

Workout structure

• Warm-Up 6 min @ 42-58% (42-58w) 90 rpm
• Active 3 min @ 60% (60w) 95 rpm
• Warm-Up 3 min @ 55-70% (55-70w) 100 rpm
• Active 2 min @ 50% (50w) 85 rpm
• Active 2 min @ 72% (72w) 105 rpm
• Cooldown 2 min @ 70-55% (70-55w) 92 rpm
• Active 1:30 min @ 80% (80w) 100 rpm
• Active 1:30 min @ 50% (50w) 88 rpm
• Active 45 sec @ 90% (90w) 105 rpm
• Active 2:15 min @ 48% (48w) 90 rpm
• Warm-Up 3 min @ 60-75% (60-75w) 95 rpm
• Active 1:30 min @ 52% (52w) 85 rpm
• Active 30 sec @ 95% (95w) 110 rpm
• Active 1:30 min @ 48% (48w) 92 rpm
• Active 2 min @ 68% (68w) 75 rpm
• Active 2 min @ 65% (65w) 105 rpm
• Cooldown 2 min @ 75-55% (75-55w) 95 rpm
• Active 1 min @ 85% (85w) 100 rpm
• Active 1:30 min @ 50% (50w) 90 rpm
• Active 20 sec @ 100% (100w) 110 rpm
• Active 1:40 min @ 46% (46w) 90 rpm
• Active 2 min @ 65% (65w) 95 rpm
• Warm-Up 2 min @ 65-80% (65-80w) 100 rpm
• Active 1 min @ 50% (50w) 85 rpm
• Active 15 sec @ 110% (110w) 115 rpm
• Active 1:45 min @ 46% (46w) 90 rpm
• Active 2 min @ 70% (70w) 100 rpm
• Active 20 sec @ 100% (100w) 110 rpm
• Active 1:40 min @ 48% (48w) 90 rpm
• Active 4 min @ 55% (55w) 92 rpm
• Cooldown 4 min @ 50-38% (50-38w) 90 rpm