Tempo

DYNAMIC FORCE #5 - Copiar

  • Cycling
  • 1hTime
  • 50Stress
  • 0.71Intensity
  • 50Popularity

About this workout

Dynamic Force #5 features short bursts of high-intensity efforts, perfect for those looking to build aerobic durability and add some spice to mid-week rides. This workout is ideal for maintaining a strong tempo while developing the stamina needed for attacking climbs or holding pace during long group rides.

guadolfo79

Workout structure

  • Warm-Up 4 min @ 40% (40w)
  • Warm-Up 3 min @ 55% (55w)
  • 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)
  • 2X
    • 30 sec @ 120% (120w) 50-60 rpm
    • 1:30 min @ 40% (40w) 50-100 rpm
  • 30 sec @ 120% (120w) 50-60 rpm
  • 1:30 min @ 50% (50w) 50-100 rpm
  • 1 min @ 50% (50w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 4 min @ 80% (80w)
  • 1 min @ 50% (50w)
  • 2 min @ 82% (82w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 4 min @ 80% (80w)
  • 30 sec @ 48% (48w)
  • 2 min @ 82% (82w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 4 min @ 80% (80w)
  • 2 min @ 82% (82w)
  • 1 min @ 55% (55w)
  • 2 min @ 70% (70w)
  • 1:30 min @ 50% (50w)
  • Cooldown 5 min @ 40% (40w)