DYNAMIC FORCE #12 - Copia

• Cycling
• 1h 11mTime
• 83Stress
• 0.84Intensity
• 40Popularity

About this workout

Dynamic Force #12 - Copia ramps up your aerobic engine with intense intervals that sharpen your speed and power for those crucial race kicks. Perfect for pushing your limits in a group ride or preparing for a time trial, this session delivers the burn needed to elevate your performance.

Workout structure

• Warm-Up 6 min @ 40% (40w)
• Warm-Up 4 min @ 50% (50w)
• Warm-Up 3 min @ 60% (60w)
• Warm-Up 2 min @ 65% (65w)
• Warm-Up 1 min @ 75% (75w)
• Warm-Up 15 sec @ 100% (100w)
• Warm-Up 45 sec @ 60% (60w)
• Warm-Up 1 min @ 40% (40w)
• 4X
  • 1 min @ 120% (120w) 50-60 rpm
  • 30 sec @ 40% (40w) 50-100 rpm
• 4 min @ 40% (40w) 50-100 rpm
• 4X
  • 1 min @ 120% (120w) 50-60 rpm
  • 30 sec @ 40% (40w) 50-100 rpm
• 4 min @ 40% (40w) 50-100 rpm
• 4X
  • 1 min @ 120% (120w) 50-60 rpm
  • 30 sec @ 40% (40w) 50-100 rpm
• 3 min @ 50% (50w) 50-100 rpm
• 1 min @ 52% (52w)
• 2 min @ 100% (100w)
• 2 min @ 98% (98w)
• 4 min @ 96% (96w)
• 1 min @ 94% (94w)
• 2 min @ 92% (92w)
• 2 min @ 90% (90w)
• 2 min @ 88% (88w)
• 3 min @ 50% (50w)
• Cooldown 5 min @ 40% (40w)