All 1hr 3x9min Tempo RPM with SpikesAuthor: mwheinzSport: bikeDuration: 64 minDominant zone: TempoIntensity: 0.75Created: 2023-11-25T12:34:50.606ZUpdated: 2026-04-22T11:03:13.248ZStructure5 min @ 45% (45w)3X6 min @ 65% (65w)9 min @ 83% (83w)1 min @ 100% (100w)6 min @ 65% (65w)5 min @ 45% (45w)