Tempo

Aktivitus 2h v5

  • Cycling
  • 2h 0mTime
  • 132Stress
  • 0.81Intensity
  • 25Popularity

About this workout

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.

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Workout structure

  • 29 sec @ 30% (30w)
  • 29 sec @ 33% (33w)
  • 29 sec @ 35% (35w) 80 rpm
  • 29 sec @ 37% (37w) 70 rpm
  • 29 sec @ 39% (39w) 60 rpm
  • 29 sec @ 41% (41w)
  • 29 sec @ 43% (43w) 70 rpm
  • 29 sec @ 45% (45w) 60 rpm
  • 29 sec @ 46% (46w) 50 rpm
  • 29 sec @ 48% (48w)
  • 29 sec @ 50% (50w) 90 rpm
  • 29 sec @ 52% (52w) 70 rpm
  • 29 sec @ 54% (54w) 100 rpm
  • 29 sec @ 56% (56w) 60 rpm
  • 29 sec @ 58% (58w) 110 rpm
  • 29 sec @ 60% (60w)
  • 29 sec @ 62% (62w)
  • 29 sec @ 64% (64w)
  • 29 sec @ 66% (66w)
  • 29 sec @ 68% (68w)
  • 29 sec @ 70% (70w)
  • 29 sec @ 72% (72w)
  • 29 sec @ 74% (74w)
  • 29 sec @ 75% (75w)
  • 29 sec @ 77% (77w)
  • 29 sec @ 79% (79w)
  • 29 sec @ 81% (81w)
  • 29 sec @ 83% (83w)
  • 29 sec @ 85% (85w)
  • 29 sec @ 87% (87w)
  • 30 sec @ 90% (90w)
  • 3 min @ 60% (60w)
  • 2 min @ 60% (60w)
  • 5 min @ 90% (90w)
  • 5 min @ 90% (90w)
  • 5 min @ 90% (90w)
  • 5 min @ 60% (60w)
  • 5 min @ 90% (90w)
  • 5 min @ 90% (90w)
  • 5 min @ 90% (90w)
  • 5 min @ 60% (60w)
  • 3 min @ 90% (90w)
  • 3 min @ 90% (90w)
  • 3 min @ 90% (90w)
  • 3 min @ 90% (90w)
  • 3 min @ 90% (90w)
  • 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)
  • 1:30 min @ 60% (60w)
  • 1:30 min @ 55% (55w)
  • 1:30 min @ 52% (52w)
  • 1:30 min @ 48% (48w)
  • 1:30 min @ 45% (45w)
  • 1:30 min @ 40% (40w)