Halvfems

• Cycling
• 1h 2mTime
• 68Stress
• 0.81Intensity
• 892Popularity

About this workout

Halvfems is a solid tempo workout that builds aerobic durability while pushing your endurance just below threshold. It's a perfect mid-week staple for those looking to stretch out climbs and maintain a steady pace for longer rides.

Workout structure

• Active 7 min @ 25-75% (25-75w)
• Active 30 sec @ 95% (95w) 95 rpm
• Rest 30 sec @ 50% (50w) 85 rpm
• Active 30 sec @ 105% (105w) 105 rpm
• Rest 30 sec @ 50% (50w) 85 rpm
• Active 30 sec @ 115% (115w) 115 rpm
• Rest 30 sec @ 50% (50w) 85 rpm
• Rest 2 min @ 50% (50w) 85 rpm
• Active 12 min @ 90% (90w) 90 rpm
• Rest 4 min @ 55% (55w) 85 rpm
• 6X
  • Active 1 min @ 90% (90w) 60 rpm
• 6X
  • Rest 1 min @ 90% (90w) 90 rpm
• Rest 4 min @ 55% (55w) 85 rpm
• 4X
  • Active 2 min @ 90% (90w) 100 rpm
  • Rest 1 min @ 90% (90w) 65 rpm
• 6 min @ 55-25% (55-25w)