GCN: Strength & Power
40 Minute High Intensity Training
Series of low candance intervals.
1 – 2 – 3 – 4 – 3 – 2 – 1 minutes at 60 rpm with equal time resting at 100 rpm. Intervals at 80% of max effort, last 2 min @ 90%, last 1 min @ 100%
- Author: Eigerbiker
- Sport: bike
- Duration: 45 min
- Dominant zone: Threshold
- Intensity: 0.84
- Created: 2023-02-18T13:48:14.617Z
- Updated: 2026-04-22T11:00:19.296Z
Structure
- 2 min @ 50-60% (50-60w)
- 2 min @ 65% (65w)
- 2 min @ 70% (70w)
- 2 min @ 75% (75w) 100 rpm
- 1 min @ 100% (100w) 60 rpm
- 1 min @ 60% (60w) 100 rpm
- 2 min @ 100% (100w) 60 rpm
- 2 min @ 60% (60w) 100 rpm
- 3 min @ 100% (100w) 60 rpm
- 3 min @ 60% (60w) 100 rpm
- 4 min @ 100% (100w) 60 rpm
- 4 min @ 60% (60w) 100 rpm
- 3 min @ 105% (105w) 60 rpm
- 3 min @ 60% (60w) 100 rpm
- 2 min @ 110% (110w) 60 rpm
- 2 min @ 60% (60w) 100 rpm
- 1 min @ 120% (120w) 60 rpm
- 1 min @ 60% (60w) 100 rpm
- 5 min @ 60-40% (60-40w)