Public Workouts by Rating

HIT 4x4

High Intensity Training

Total Time: 00:35:00

Category: Strength

Author: velociped77

5 minutes of Warm up at zone endurance [ERG watts = 60% of FTP]
4 minutes of 1. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of 1. Revovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of 2. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of 2. Recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of 3. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
3 minutes of 3. Recovery at zone recovery [ERG watts = 40% of FTP]
4 minutes of 4. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 55% of FTP]

spin ups & iso legs

Spin UPS

And isolation legs

Total Time: 01:00:00

Category: Technique

Author: abutts

Intervals

10 minutes of warm up at zone recovery with heart rate recovery
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
2 minutes of rest set at zone recovery with heart rate recovery
10 seconds of high 2 [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
2 minutes of rest set at zone recovery with heart rate recovery
10 seconds of high 3 [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
2 minutes of rest set at zone recovery with heart rate recovery
10 seconds of high 4 [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
10 seconds of high [Fixed resistance 2]
10 seconds of higher [Fixed resistance 2]
10 seconds of max [Fixed resistance 2]
1 minute of rest at zone recovery with heart rate recovery
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
30 seconds of left [Fixed resistance 1]
30 seconds of right [Fixed resistance 1]
2 minutes of rest set at zone recovery with heart rate recovery
8 minutes 20 seconds of cool down [Fixed resistance 1]

5Z2x4r2Rs8

VO2 Max Intervals

Total Time: 00:49:00

Category: Explosive Power

Author: RedCedar

Intervals

5 minutes at zone endurance [ERG watts = 65% of FTP]
3 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
6 minutes at zone endurance [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
2 minutes at zone sub-maximal [ERG watts = 120% of FTP]
2 minutes at zone recovery [ERG watts = 50% of FTP]
3 minutes at zone endurance [ERG watts = 65% of FTP]

Base#1

Winter Endurance Base

For Warm up do 5 minutes @ recovery pace
Then 3x30 sec @ LT with 30 SR followed by 2 minutes easy spin

Total Time: 00:47:00

Category: Recovery

Author: smealey

Intervals

10 minutes of warm up at zone recovery

2 minutes of 53/17 at cadence 105 and zone endurance

3 minutes of 42/12 at cadence 110 and zone endurance
1 minute at cadence 100 and zone recovery
2 minutes of 53/17 at cadence 105 and zone endurance
3 minutes of 42/12 at cadence 110 and zone endurance
1 minute at cadence 100 and zone recovery
2 minutes of 53/17 at cadence 105 and zone endurance
3 minutes of 42/12 at cadence 110 and zone endurance
2 minutes at cadence 100 and zone recovery

1 minute at cadence 120 and zone recovery

30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
40 seconds at cadence 100 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
40 seconds at cadence 100 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
1 minute 10 seconds at cadence 100 and zone recovery
1 minute 40 seconds at cadence 105 and zone endurance
20 seconds of stand at cadence 105 and zone endurance
30 seconds at cadence 100 and zone recovery
1 minute 40 seconds at cadence 105 and zone endurance
20 seconds of stand at cadence 105 and zone endurance
30 seconds at cadence 100 and zone recovery
5 minutes of cool down at cadence 90 and zone recovery

E7 Endurance Leg Speed

Total Time: 01:50:00

Category: Endurance

Author: laurenchandler

Intervals

5 minutes of Warmup at cadence 90 [ERG watts = 50% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

30 seconds [ERG watts = 60% of FTP]

30 seconds [ERG watts = 80% of FTP]

6 minutes of Alt L/R 1:00 [ERG watts = 70% of FTP]

Block: Z1 w/spinup&sprint

5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]
5 minutes [ERG watts = 80% of FTP]
30 seconds [ERG watts = 95% of FTP]
30 seconds [ERG watts = 130% of FTP]

Block: Z2 w/spinup&sprint

5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]
5 minutes [ERG watts = 88% of FTP]
30 seconds [ERG watts = 100% of FTP]
30 seconds [ERG watts = 140% of FTP]

10 minutes of Cooldown YAY [ERG watts = 50% of FTP]

20min x 2 at sweetspot with spikes

Total Time: 01:00:00

Category: Sustained Power

Author: J4M1EB

Intervals

Block: Warm up

3 minutes of Warm up at cadence 90 and zone endurance [ERG watts = 45% of FTP]
2 minutes of Warm up at cadence 90 and zone endurance [ERG watts = 52% of FTP]
1 minute 30 seconds of Warm up at cadence 90 and zone endurance [ERG watts = 57% of FTP]
1 minute 30 seconds of Warm up at cadence 90 and zone endurance [ERG watts = 45% of FTP]

Block: Sweet Spot

20 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 40 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]

Block: Recovery

8 minutes of Recovery at cadence 90 and zone endurance [ERG watts = 55% of FTP]

Block: Sweet Spot

20 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 40 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]
10 seconds of Jump at cadence 90 [ERG watts = 150% of FTP]
3 minutes 50 seconds of Sweet Spot at cadence 90 [ERG watts = 91% of FTP]

Block: Cool Down

4 minutes of Cool Down at cadence 90 and zone recovery [ERG watts = 55% of FTP]

VO2 Max 3 minute intervals

Total Time: 01:01:00

Category: Misc.

Author: mdwhaley

Intervals

8 minutes of Warmup at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 1 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 2 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 3 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 4 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 5 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 6 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 5 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
3 minutes of Rest Interval at zone endurance with heart rate endurance [ERG watts = 60% of FTP]
3 minutes of Work Interval 6 at zone VO2-MAX with heart rate VO2-MAX [ERG watts = 125% of FTP]
8 minutes of Cooldown at zone endurance with heart rate endurance [ERG watts = 60% of FTP]

Build. 30-30

A work out that builds intensity over each 30 second effort

Total Time: 01:04:30

Category: Speed endurance

Author: 10156245952186435@facebook

Intervals

5 minutes of Warm up at zone recovery
3 minutes at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
1 minute at zone VO2-MAX
3 minutes of Get mentally ready at zone recovery
30 seconds of Fun times - first 10 [ERG watts = 70% of FTP]

30 seconds at zone recovery

30 seconds [ERG watts = 80% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 90% of FTP]
30 seconds at zone recovery
30 seconds of Hold the power [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 110% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds of Last one [ERG watts = 100% of FTP]
5 minutes at zone recovery
30 seconds of Use the force 2nd 10 [ERG watts = 70% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 75% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 80% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 85% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 90% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 95% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 110% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 115% of FTP]
30 seconds at zone recovery
30 seconds of You got this at zone VO2-MAX
5 minutes at zone recovery
30 seconds of Last 10 work it baby at zone VO2-MAX
30 seconds at zone recovery
30 seconds [ERG watts = 115% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 110% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 95% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 90% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 85% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 80% of FTP]
30 seconds at zone recovery
30 seconds of Legend [ERG watts = 75% of FTP]
10 minutes of Cool the burners at zone recovery

Ride Fit Warrior

Experience "real ride" action by getting the Ride Fit Warrior training video from http://www.ride-fit.com/Shopping/Ride-Fit-Warrior.html?source=imobile. To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Start the workout @18 seconds into the video when the first tone is heard.
Its recommended that you activate "Silence Voice" in the app settings.

Total Time: 00:33:58

Category: Explosive Power

Author: Ride-Fit

Intervals

1 minute 57 seconds at zone recovery [ERG watts = 39% of FTP]
1 minute 45 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
26 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
19 seconds at zone endurance [ERG watts = 64% of FTP]
2 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
15 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 82% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
10 seconds at zone endurance [ERG watts = 64% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute 30 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone sub-maximal [ERG watts = 125% of FTP]
30 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone sub-maximal [ERG watts = 125% of FTP]
26 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone endurance [ERG watts = 82% of FTP]
1 minute at zone super-LT [ERG watts = 99% of FTP]
19 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
1 minute at zone VO2-MAX [ERG watts = 110% of FTP]
15 seconds at zone endurance [ERG watts = 64% of FTP]
1 minute 30 seconds at zone VO2-MAX [ERG watts = 110% of FTP]
1 minute at zone lactate threshold [ERG watts = 96% of FTP]
10 seconds at zone endurance [ERG watts = 64% of FTP]
30 seconds at zone super-LT [ERG watts = 99% of FTP]
30 seconds at zone lactate threshold [ERG watts = 96% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 107% of FTP]
34 seconds at zone super-LT [ERG watts = 99% of FTP]
4 minutes 22 seconds at zone recovery [ERG watts = 51% of FTP]

5 minute threshold Intervals

Warm up.
2 mins @ 40% FTP
2 mins @50% FTP
2 mins @60% FTP
1 min @40% FTP

30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP

1 min @40% FTP

Main Set
5 x 5 minute @95% threshold intervals with 2 1/2 min recovery

Warm Down
5 mins @ 40% FTP

Total Time: 00:51:00

Category: Sustained Power

Author: bikescience

Intervals

2 minutes of Warm Up 1 [ERG watts = 40% of FTP]
2 minutes of Warm Up 2 [ERG watts = 50% of FTP]
2 minutes of Warm Up 3 [ERG watts = 60% of FTP]
1 minute of Warm Up 4 [ERG watts = 40% of FTP]
30 seconds of Hard 30s [ERG watts = 100% of FTP]
30 seconds of Easy 30s [ERG watts = 40% of FTP]
30 seconds of Hard 30s [ERG watts = 100% of FTP]
30 seconds of Easy 30s [ERG watts = 40% of FTP]
30 seconds of Hard 30s [ERG watts = 100% of FTP]
30 seconds of Easy 30s [ERG watts = 40% of FTP]
1 minute of Prepare [ERG watts = 40% of FTP]
5 minutes of Effort 1 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 1 [ERG watts = 40% of FTP]
5 minutes of Effort 2 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 2 [ERG watts = 40% of FTP]
5 minutes of Effort 3 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 3 [ERG watts = 40% of FTP]
5 minutes of Effort 4 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 4 [ERG watts = 40% of FTP]
5 minutes of Effort 5 [ERG watts = 95% of FTP]
5 minutes of Warm Down [ERG watts = 40% of FTP]

Header Links

Navigation

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Public Workouts by Rating

HIT 4x4

spin ups & iso legs

5Z2x4r2Rs8

Base#1

E7 Endurance Leg Speed

Block: Z1 w/spinup&sprint

Block: Z2 w/spinup&sprint

20min x 2 at sweetspot with spikes

Block: Warm up

Block: Sweet Spot

Block: Recovery

Block: Sweet Spot

Block: Cool Down

VO2 Max 3 minute intervals

Build. 30-30

Ride Fit Warrior

5 minute threshold Intervals

Useful Gear


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