GPLAMA warm up- 2x6 SR / 3min rest + 20min WT co 3:45 - 15sek RCPAuthor: pcpiterSport: bikeDuration: 105 minDominant zone: AnaerobicIntensity: 0.76Created: 2022-06-29T08:07:31.611ZUpdated: 2026-04-22T10:57:25.572ZStructureWarm-Up 10 min @ 60% (60w) 90 rpm5 min @ 85% (85w) 90 rpmCooldown 3 min @ 60% (60w) 90 rpm1 min @ 101% (101w) 90 rpm3 min @ 60% (60w) 90 rpm4X10 sec @ 150% (150w) 90 rpm25 sec @ 60% (60w) 90 rpm10 sec @ 150% (150w) 90 rpm4 min @ 48% (48w) 90 rpm5 min @ 68-87% (68-87w) 60 rpm2 min @ 61% (61w) 90 rpm5 min @ 68-87% (68-87w) 60 rpm 8%5 min @ 72% (72w) 90 rpm2 min @ 56% (56w)2 min @ 63% (63w)6 min @ 97% (97w) 60 rpm 8%3 min @ 58% (58w) 90 rpm6 min @ 97% (97w) 60 rpm 8%5 min @ 56% (56w) 90 rpm3:45 min @ 78% (78w) 90 rpm 8%15 sec @ 103% (103w)3:45 min @ 78% (78w) 8%3X15 sec @ 103% (103w)3:45 min @ 78% (78w)15 sec @ 103% (103w)15 min @ 63% (63w)