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This is a sub-theshold workout, but don't let that fool you into thinking it's a walkover. Alternating between the higher end of endurance pace and sub-threshold sweat spot it will keep you turning the pedals over, ideally at a cadence of 90 to 100 rpm.
This is a sub-theshold workout, but don't let that fool you into thinking it's a walkover. Alternating between the higher end of endurance pace and sub-threshold sweat spot it will keep you turning the pedals over, ideally at a cadence of 90 to 100 rpm.
Description | Time | Target Power | Intensity | Kcals |
---|---|---|---|---|
Warmup - Easy | 01:00 | 99 Watts | 7 kcals | |
Warmup - Easy | 01:00 | 117 Watts | 8 kcals | |
Warmup - Steady | 01:00 | 126 Watts | 8 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Hard | 00:15 | 162 Watts | 3 kcals | |
Warmup - Steady | 00:45 | 135 Watts | 7 kcals | |
Warmup - Hard | 00:30 | 180 Watts | 6 kcals | |
Warmup - Moderate | 01:00 | 153 Watts | 10 kcals | |
Warmup - Hard | 00:15 | 198 Watts | 3 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Hard | 00:15 | 216 Watts | 4 kcals | |
Warmup - Easy | 02:00 | 117 Watts | 15 kcals | |
Endurance pace | 05:00 | 130 Watts | 43 kcals | |
Sweet spot | 05:00 | 167 Watts | 55 kcals | |
Endurance pace | 05:00 | 130 Watts | 43 kcals | |
Sweet spot | 05:00 | 167 Watts | 55 kcals | |
Endurance pace | 05:00 | 130 Watts | 43 kcals | |
Sweet spot | 10:00 | 167 Watts | 110 kcals | |
Endurance pace | 05:00 | 130 Watts | 43 kcals | |
Sweet spot | 10:00 | 167 Watts | 110 kcals | |
Endurance pace | 05:00 | 130 Watts | 43 kcals | |
Sweet spot | 05:00 | 167 Watts | 55 kcals | |
Endurance pace | 05:00 | 130 Watts | 43 kcals | |
Sweet spot | 05:00 | 167 Watts | 55 kcals | |
Steady baseline effort | 05:00 | 108 Watts | 36 kcals | |
Warm down | 05:00 | 99 Watts | 33 kcals |