Ickes Add Ass

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Author: ziociano
Sport: bike
Duration: 61 min
Dominant zone: VO2Max
Intensity: 0.77
Created: 2024-01-23T08:03:35.017Z
Updated: 2026-04-22T11:04:01.713Z

Structure

Warm-Up 10 min @ 50-65% (50-65w)
5X
- Active 30 sec @ 108% (108w)
- Rest 30 sec @ 50% (50w)
Active 2 min @ 50% (50w)
Active 30 sec @ 109% (109w)
Active 30 sec @ 50% (50w)
Active 1 min @ 105% (105w)
Active 30 sec @ 50% (50w)
Active 1:30 min @ 101% (101w)
Active 30 sec @ 50% (50w)
Active 1 min @ 105% (105w)
Active 30 sec @ 50% (50w)
Active 30 sec @ 109% (109w)
Active 3 min @ 50% (50w)
Active 30 sec @ 109% (109w)
Active 30 sec @ 50% (50w)
Active 1 min @ 105% (105w)
Active 30 sec @ 50% (50w)
Active 1:30 min @ 100% (100w)
Active 30 sec @ 50% (50w)
Active 1 min @ 105% (105w)
Active 30 sec @ 50% (50w)
Active 30 sec @ 110% (110w)
Active 2:30 min @ 50% (50w)
8X
- Active 15 sec @ 108% (108w)
- Rest 45 sec @ 50% (50w)
Active 2:30 min @ 50% (50w)
5X
- Active 1 min @ 110% (110w)
- Rest 45 sec @ 50% (50w)
Cooldown 6:15 min @ 52-25% (52-25w)