Do As You're ToldAuthor: LeroySport: bikeDuration: 45 minDominant zone: AnaerobicIntensity: 0.87Updated: 2026-04-22T09:32:36.099ZStructure4:50 min @ 40% (40w)2:30 min @ 62% (62w)1 min @ 88% (88w)15 sec @ 95% (95w)10 sec @ 88% (88w)1 min @ 49% (49w)1 min @ 100% (100w)1 min @ 49% (49w)1 min @ 107% (107w)1:15 min @ 40% (40w)45 sec @ 62% (62w)10 sec @ 113% (113w)10 sec @ 40% (40w)20 sec @ 117% (117w)20 sec @ 40% (40w)30 sec @ 126% (126w)30 sec @ 40% (40w)40 sec @ 126% (126w)40 sec @ 40% (40w)50 sec @ 117% (117w)50 sec @ 40% (40w)15 sec @ 113% (113w)15 sec @ 117% (117w)15 sec @ 126% (126w)15 sec @ 117% (117w)1 min @ 40% (40w)50 sec @ 117% (117w)50 sec @ 40% (40w)40 sec @ 126% (126w)5 sec @ 132% (132w)5 sec @ 126% (126w)40 sec @ 40% (40w)15 sec @ 126% (126w)15 sec @ 132% (132w)30 sec @ 40% (40w)20 sec @ 117% (117w)15 sec @ 88% (88w)15 sec @ 140% (140w)2:15 min @ 40% (40w)45 sec @ 62% (62w)15 sec @ 140% (140w)50 sec @ 40% (40w)20 sec @ 140% (140w)40 sec @ 40% (40w)30 sec @ 126% (126w)30 sec @ 40% (40w)40 sec @ 126% (126w)20 sec @ 40% (40w)35 sec @ 117% (117w)10 sec @ 126% (126w)5 sec @ 117% (117w)10 sec @ 40% (40w)1 min @ 107% (107w)50 sec @ 40% (40w)10 sec @ 49% (49w)15 sec @ 117% (117w)5 sec @ 126% (126w)30 sec @ 117% (117w)10 sec @ 40% (40w)40 sec @ 126% (126w)20 sec @ 40% (40w)15 sec @ 126% (126w)5 sec @ 132% (132w)10 sec @ 126% (126w)10 sec @ 40% (40w)20 sec @ 62% (62w)15 sec @ 88% (88w)20 sec @ 107% (107w)20 sec @ 140% (140w)30 sec @ 62% (62w)30 sec @ 140% (140w)3 min @ 40% (40w)