PrepHIIT1h 403020.2

Prep: HIIT 1h (rest reduced to 30sec for all) Blue: 40/30 Green: 30/30 Yellow: 30/30 Red: 20/30

Author: Jam.Jam
Sport: bike
Duration: 60 min
Dominant zone: Anaerobic
Intensity: 0.76
Created: 2023-12-06T00:41:47.053Z
Updated: 2026-04-22T11:03:27.454Z

Structure

Warm-Up 5 min @ 45-60% (45-60w)
Active 1 min @ 60% (60w)
Active 1 min @ 65% (65w)
Active 1 min @ 70% (70w)
Active 1 min @ 75% (75w)
Active 1 min @ 80% (80w)
Active 1 min @ 85% (85w)
Active 1 min @ 90% (90w)
Active 3 min @ 55% (55w)
2X
- Active 40 sec @ 73% (73w)
- Rest 20 sec @ 55% (55w)
3X
- Active 40 sec @ 83% (83w)
- Rest 30 sec @ 55% (55w)
4X
- Active 30 sec @ 92% (92w)
- Rest 30 sec @ 55% (55w)
4X
- Active 30 sec @ 105% (105w)
- Rest 30 sec @ 55% (55w)
Active 20 sec @ 155% (155w)
Active 3 min @ 55% (55w)
3X
- Active 40 sec @ 83% (83w)
- Rest 30 sec @ 55% (55w)
4X
- Active 30 sec @ 105% (105w)
- Rest 30 sec @ 55% (55w)
4X
- Active 20 sec @ 120% (120w)
- Rest 30 sec @ 55% (55w)
Active 20 sec @ 155% (155w)
Active 3 min @ 55% (55w)
3X
- Active 40 sec @ 83% (83w)
- Rest 30 sec @ 55% (55w)
4X
- Active 30 sec @ 105% (105w)
- Rest 30 sec @ 55% (55w)
4X
- Active 20 sec @ 120% (120w)
- Rest 30 sec @ 55% (55w)
Active 20 sec @ 155% (155w)
Active 3 min @ 55-35% (55-35w)