BMU - W05D4 - Tine

Intervals that gradually come to a "sharp point," just like the Tines on a fork!

Author: M01
Sport: bike
Duration: 60 min
Dominant zone: Tempo
Intensity: 0.75
Created: 2024-01-12T21:36:58.239Z
Updated: 2026-04-22T11:03:54.254Z

Structure

Warm-Up 10 min @ 40-75% (40-75w)
Active 30 sec @ 95% (95w) 95 rpm
Active 30 sec @ 50% (50w) 85 rpm
Active 30 sec @ 105% (105w) 105 rpm
Active 30 sec @ 50% (50w) 85 rpm
Active 30 sec @ 115% (115w) 115 rpm
Active 30 sec @ 50% (50w) 85 rpm
Active 2 min @ 50% (50w) 85 rpm
Active 3 min @ 80% (80w) 90 rpm
Active 1:30 min @ 90-100% (90-100w)
Active 1:30 min @ 100-90% (100-90w)
Active 3 min @ 80% (80w) 90 rpm
Active 4 min @ 50% (50w) 85 rpm
Active 3 min @ 80% (80w) 80 rpm
Active 1:30 min @ 90-100% (90-100w)
Active 1:30 min @ 100-90% (100-90w)
Active 3 min @ 80% (80w) 90 rpm
Active 4 min @ 50% (50w) 85 rpm
Active 3 min @ 80% (80w) 70 rpm
Active 1:30 min @ 90-100% (90-100w)
Active 1:30 min @ 100-90% (100-90w)
Active 3 min @ 80% (80w) 90 rpm
Active 4 min @ 50% (50w) 85 rpm
Cooldown 6 min @ 50-25% (50-25w)