>> Workouts >> Russian Step Sandwich
Russian Step Sandwich
Tags:
Threshold
V02 Max
Anaerobic Capacity
Neuromuscular
Improve FTP
Improve Sprint
Improve Hill Climbing
-
-
- 18:00
- Duration
-
- Anaerobic Capacity
- Category
-
- Intensity
-
Est. Average Power
160 watts
Est. Kcals
192
Est. Points
22
Ridden 0 time(s) in the last 30 days
-
Avg. power160 watts
-
Est. Kcals192
-
Points22
-
-
- Intensity
-
- Time
-
- Points
-
- Favour
-
-
loading workout data...
Workout description
Later
Later
-
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 Flat out sprint 00:15 450 Watts 7 kcals Recovery 00:45 99 Watts 5 kcals Full on sprint 00:30 360 Watts 12 kcals Recovery 00:30 99 Watts 3 kcals Prime sprint 00:45 234 Watts 12 kcals Recovery 00:15 99 Watts 2 kcals Empty the tank sprint 01:00 216 Watts 14 kcals Recovery 01:00 99 Watts 7 kcals Prime sprint 00:45 234 Watts 12 kcals Recovery 00:15 99 Watts 2 kcals Full on sprint 00:30 360 Watts 12 kcals Recovery 00:30 99 Watts 3 kcals Flat out sprint 00:15 450 Watts 7 kcals Recovery 00:45 99 Watts 5 kcals