Tempo

Icefall +1

  • Cycling
  • 2h 0mTime
  • 127Stress
  • 0.80Intensity
  • 25Popularity

About this workout

Icefall +1 features a steady main set of 12 intervals at 85% FTP, perfect for building aerobic durability while keeping your legs fresh for those weekend rides. This is a classic mid-week staple, combining a solid workload with manageable recoveries, ideal for enhancing your grundlagenausdauer.

VahurSepp

Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 63% (63w)
  • 5 min @ 76% (76w)
  • 5 min @ 90% (90w)
  • 5 min @ 40% (40w)
  • 2 min @ 85% (85w)
  • 1:30 min @ 85-100% (85-100w)
  • 1:30 min @ 100-85% (100-85w)
  • 2 min @ 85% (85w)
  • 1:30 min @ 85-105% (85-105w)
  • 1:30 min @ 105-85% (105-85w)
  • 2 min @ 85% (85w)
  • 1:30 min @ 85-100% (85-100w)
  • 1:30 min @ 100-85% (100-85w)
  • 10 min @ 50% (50w)
  • 2 min @ 85% (85w)
  • 1:30 min @ 85-100% (85-100w)
  • 1:30 min @ 100-85% (100-85w)
  • 2 min @ 85% (85w)
  • 1:30 min @ 85-105% (85-105w)
  • 1:30 min @ 105-85% (105-85w)
  • 2 min @ 85% (85w)
  • 1:30 min @ 85-100% (85-100w)
  • 1:30 min @ 100-85% (100-85w)
  • 10 min @ 50% (50w)
  • 2 min @ 85% (85w)
  • 1:30 min @ 85-100% (85-100w)
  • 1:30 min @ 100-85% (100-85w)
  • 2 min @ 85% (85w)
  • 1:30 min @ 85-105% (85-105w)
  • 1:30 min @ 105-85% (105-85w)
  • 2 min @ 85% (85w)
  • 1:30 min @ 85-100% (85-100w)
  • 1:30 min @ 100-85% (100-85w)
  • 10 min @ 50% (50w)
  • 2 min @ 85% (85w)
  • 1:30 min @ 85-100% (85-100w)
  • 1:30 min @ 100-85% (100-85w)
  • 2 min @ 85% (85w)
  • 1:30 min @ 85-105% (85-105w)
  • 1:30 min @ 105-85% (105-85w)
  • 2 min @ 85% (85w)
  • 1:30 min @ 85-100% (85-100w)
  • 1:30 min @ 100-85% (100-85w)
  • 5 min @ 40-30% (40-30w)