Tempo

W2R Bike Equivalent — 35 min

  • Cycling
  • 35mTime
  • 28Stress
  • 0.69Intensity
  • 15Popularity

About this workout

Bike analog to treadmill W2R (walk-to-run intervals). No HR gating possible in ERG — power targets are estimated from W2R's HR zones (run 128–130, walk ≤115) interpolated between the Z2 (0.65 FTP → ~114 HR) and Tempo (0.85 FTP → ~143 HR) calibration points. 5x(3 min on / 2 min off), matching current W2R interval structure (session 6, Jun 20). Treat as a starting estimate — compare actual HR response and adjust On/Off power ±0.03–0.05 next time out.

Takosan

Workout structure

  • Warm-Up 5 min @ 50-65% (50-65w)
  • 5X
    • Active 3 min @ 80% (80w) 95 rpm
    • Rest 2 min @ 55% (55w) 78 rpm
  • Cooldown 5 min @ 60-40% (60-40w)