Tempo To Sprints

Author: Patopurificm17
Sport: bike
Duration: 50 min
Dominant zone: Anaerobic
Intensity: 0.86
Created: 2021-09-19T01:08:14.427Z
Updated: 2026-04-22T10:51:13.088Z

Structure

Warm-Up 5 min @ 50% (50w)
30 sec @ 65% (65w)
Cooldown 30 sec @ 80% (80w)
4X
- 30 sec @ 65% (65w)
- 30 sec @ 80% (80w)
3 min @ 50% (50w)
10 min @ 81% (81w)
1 min @ 150% (150w)
1 min @ 50% (50w)
30 sec @ 170% (170w)
30 sec @ 50% (50w)
15 sec @ 200% (200w)
45 sec @ 50% (50w)
10 sec @ 200% (200w)
5 min @ 50% (50w)
10 min @ 81% (81w)
1 min @ 150% (150w)
1 min @ 50% (50w)
30 sec @ 170% (170w)
30 sec @ 50% (50w)
15 sec @ 200% (200w)
45 sec @ 50% (50w)
10 sec @ 200% (200w)
3:40 min @ 50-35% (50-35w)