hit 4x 30'15' 1,2 + 20' 0,6 - 1h15min
3 sets of 10 repeats of:
– 30s at 120%
– 15s at 40%
Brief 3 minute spins between sets.
- Author: maciekosa86@gmail.com
- Sport: bike
- Duration: 76 min
- Dominant zone: VO2Max
- Intensity: 0.75
- Created: 2022-03-10T10:50:28.728Z
- Updated: 2026-04-22T10:56:25.034Z
Structure
- 15 min @ 40-65% (40-65w)
- 5 min @ 60% (60w)
- 10X
- 30 sec @ 120% (120w)
- 15 sec @ 40% (40w)
- 3 min @ 40% (40w)
- 10X
- 30 sec @ 120% (120w)
- 15 sec @ 40% (40w)
- 3 min @ 40% (40w)
- 9X
- 30 sec @ 120% (120w)
- 15 sec @ 40% (40w)
- 30 sec @ 120% (120w)
- 3 min @ 40% (40w)
- 20 min @ 60% (60w)
- 5 min @ 55-40% (55-40w)