CC - 30/15

30/15

Author: JoannaTar
Sport: bike
Duration: 70 min
Dominant zone: VO2Max
Intensity: 0.88
Created: 2022-02-04T07:23:37.754Z
Updated: 2026-04-22T10:55:53.420Z

Structure

Warm-Up 5 min @ 45-65% (45-65w)
Active 20 sec @ 55% (55w)
3X
- Active 1 min @ 75% (75w)
- Rest 30 sec @ 55% (55w)
Active 30 sec @ 115% (115w)
3X
- Active 30 sec @ 55% (55w)
- Active 1 min @ 75% (75w)
Rest 30 sec @ 55% (55w)
Active 30 sec @ 120% (120w)
Active 3 min @ 55% (55w)
3X
- Active 30 sec @ 125% (125w)
- Rest 15 sec @ 60% (60w)
10X
- Active 30 sec @ 120% (120w)
- Rest 15 sec @ 60% (60w)
Active 4 min @ 50% (50w)
3X
- Active 30 sec @ 125% (125w)
- Rest 15 sec @ 60% (60w)
10X
- Active 30 sec @ 120% (120w)
- Rest 15 sec @ 60% (60w)
Active 30 sec @ 123% (123w)
Rest 15 sec @ 60% (60w)
Active 4 min @ 50% (50w)
3X
- Active 30 sec @ 125% (125w)
- Rest 15 sec @ 60% (60w)
10X
- Active 30 sec @ 120% (120w)
- Rest 15 sec @ 60% (60w)
3X
- Active 30 sec @ 125% (125w)
- Rest 15 sec @ 60% (60w)
Active 2 min @ 50% (50w)
Cooldown 9 min @ 65-50% (65-50w)