SUF - Primers - Copy

Author: Tille
Sport: bike
Duration: 45 min
Dominant zone: Threshold
Intensity: 0.74
Created: 2023-04-12T03:30:32.710Z
Updated: 2026-04-22T11:01:05.471Z

Structure

Warm up 30 sec @ 50% (50w) 90 rpm
Warm up 7 min @ 55% (55w) 90 rpm
Ramp up 1 min @ 86% (86w) 90 rpm
Ramp up 1 min @ 96% (96w) 95 rpm
Ramp up 35 sec @ 102% (102w) 100 rpm
Ramp up 25 sec @ 108% (108w) 100 rpm
Recovery 3 min @ 50% (50w) 90 rpm
Active 3 min @ 91% (91w) 90 rpm
Recovery 3 min @ 50% (50w) 90 rpm
Active 3 min @ 103% (103w) 90 rpm
Recovery 3 min @ 50% (50w) 90 rpm
Active 3 min @ 100% (100w) 90 rpm
Recovery 3 min @ 51% (51w) 90 rpm
Active 10 sec @ 109% (109w) 100 rpm
Recovery 5 min @ 50% (50w) 90 rpm
Active 10 sec @ 122% (122w) 100 rpm
Recovery 5 min @ 51% (51w) 90 rpm
Active 10 sec @ 145% (145w) 100 rpm
Cool down 3 min @ 51% (51w) 90 rpm