harmon - Kate's version

• Cycling
• 1hTime
• 53Stress
• 0.73Intensity
• 30Popularity

About this workout

This workout features high-intensity efforts with short, punchy intervals that will push your aerobic ceiling, making it perfect for those race kicks or when the road steepens. Think of it as a key session to build the capacity you need for competitive group rides or challenging climbs.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 68% (68w)
• 3 min @ 80% (80w)
• 4 min @ 44% (44w)
• 4X
  • 35 sec @ 104% (104w)
  • 30 sec @ 50% (50w)
• 35 sec @ 104% (104w)
• 4 min @ 45% (45w)
• 4X
  • 35 sec @ 106% (106w)
  • 30 sec @ 50% (50w)
• 35 sec @ 106% (106w)
• 4 min @ 45% (45w)
• 4X
  • 35 sec @ 107% (107w)
  • 30 sec @ 50% (50w)
• 35 sec @ 107% (107w)
• 4 min @ 45% (45w)
• 4X
  • 35 sec @ 106% (106w)
  • 30 sec @ 50% (50w)
• 35 sec @ 106% (106w)
• 4 min @ 45% (45w)
• 4X
  • 35 sec @ 104% (104w)
  • 30 sec @ 50% (50w)
• 35 sec @ 104% (104w)
• 6:25 min @ 50-40% (50-40w)