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Medium resistance/gearing at 120-200rpm (as fast as possible) for the interval and low resistance 7-80 rpm for the recovery period
Medium resistance/gearing at 120-200rpm (as fast as possible) for the interval and low resistance 7-80 rpm for the recovery period
Description | Time | Target Power | Intensity | Kcals |
---|---|---|---|---|
Warm Up Easy | 06:00 | 99 Watts | 39 kcals | |
Warm Up Easy | 01:00 | 117 Watts | 8 kcals | |
Warm Up Steady | 01:00 | 126 Watts | 8 kcals | |
Warm Up Steady | 01:00 | 135 Watts | 9 kcals | |
Warm Up Hard | 00:15 | 162 Watts | 3 kcals | |
Warm Up Steady | 00:45 | 135 Watts | 7 kcals | |
Warm Up Hard | 00:30 | 180 Watts | 6 kcals | |
Warm Up Moderate | 01:00 | 153 Watts | 10 kcals | |
Warm Up Hard | 00:15 | 198 Watts | 3 kcals | |
Warm Up Steady | 01:00 | 135 Watts | 9 kcals | |
Warm Up Hard | 00:15 | 216 Watts | 4 kcals | |
Warm Up Easy | 02:00 | 117 Watts | 15 kcals | |
Power Interval | 00:45 | 180 Watts | 9 kcals | |
Recovery | 01:30 | 99 Watts | 10 kcals | |
Power Interval | 00:45 | 180 Watts | 9 kcals | |
Recovery | 01:30 | 99 Watts | 10 kcals | |
Power Interval | 00:45 | 180 Watts | 9 kcals | |
Recovery | 01:30 | 99 Watts | 10 kcals | |
Power Interval | 00:45 | 180 Watts | 9 kcals | |
Recovery | 01:30 | 99 Watts | 10 kcals | |
Power Interval | 00:45 | 180 Watts | 9 kcals | |
Recovery | 01:30 | 99 Watts | 10 kcals | |
Power Interval | 00:45 | 180 Watts | 9 kcals | |
Recovery | 01:30 | 99 Watts | 10 kcals | |
Power Interval | 00:45 | 180 Watts | 9 kcals | |
Recovery | 01:30 | 99 Watts | 10 kcals | |
Power Interval | 00:45 | 180 Watts | 9 kcals | |
Recovery | 01:30 | 99 Watts | 10 kcals | |
Warm Down | 00:00 | 108 Watts | 0 kcals | |
Power Interval | 00:45 | 180 Watts | 9 kcals | |
Recovery | 01:30 | 99 Watts | 10 kcals | |
Power Interval | 00:45 | 180 Watts | 9 kcals | |
Recovery | 02:00 | 99 Watts | 13 kcals | |
Warm Down | 05:00 | 108 Watts | 36 kcals | |
warm down | 00:00 | 0 Watts | 0 kcals |