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HIIT 3x10' (15'' @150%; 15'' @ 60%) 5' @ 75% in Between
Total Time: 01:00:00
Category: Speed endurance
Author: mwlife
Intervals
10 minutes of Warm Up [ERG watts = 60% of FTP]
15 seconds of 15/1 [ERG watts = 150% of FTP]
15 seconds of Rest 1 [ERG watts = 60% of FTP]
15 seconds of 15/2 [ERG watts = 150% of FTP]
15 seconds of Rest 2 [ERG watts = 60% of FTP]
15 seconds of 15/3 [ERG watts = 150% of FTP]
15 seconds of Rest 3 [ERG watts = 60% of FTP]
15 seconds of 15/4 [ERG watts = 150% of FTP]
15 seconds of Rest 4 [ERG watts = 60% of FTP]
15 seconds of 15/5 [ERG watts = 150% of FTP]
15 seconds of Rest 5 [ERG watts = 60% of FTP]
15 seconds of 15/6 [ERG watts = 150% of FTP]
15 seconds of Rest 6 [ERG watts = 60% of FTP]
15 seconds of 15/7 [ERG watts = 150% of FTP]
15 seconds of Rest 7 [ERG watts = 60% of FTP]
15 seconds of 15/8 [ERG watts = 150% of FTP]
15 seconds of Rest 8 [ERG watts = 60% of FTP]
15 seconds of 15/9 [ERG watts = 150% of FTP]
15 seconds of Rest 9 [ERG watts = 60% of FTP]
15 seconds of 15/10 [ERG watts = 150% of FTP]
15 seconds of Rest 10 [ERG watts = 60% of FTP]
15 seconds of 15/11 [ERG watts = 150% of FTP]
15 seconds of Rest 11 [ERG watts = 60% of FTP]
15 seconds of 15/12 [ERG watts = 150% of FTP]
15 seconds of Rest 12 [ERG watts = 60% of FTP]
15 seconds of 15/13 [ERG watts = 150% of FTP]
15 seconds of Rest 13 [ERG watts = 60% of FTP]
15 seconds of 15/14 [ERG watts = 150% of FTP]
15 seconds of Rest 14 [ERG watts = 60% of FTP]
15 seconds of 15/15 [ERG watts = 150% of FTP]
15 seconds of Rest 15 [ERG watts = 60% of FTP]
15 seconds of 15/16 [ERG watts = 150% of FTP]
15 seconds of Rest 16 [ERG watts = 60% of FTP]
15 seconds of 15/17 [ERG watts = 150% of FTP]
15 seconds of Rest 17 [ERG watts = 60% of FTP]
15 seconds of 15/18 [ERG watts = 150% of FTP]
15 seconds of Rest 18 [ERG watts = 60% of FTP]
15 seconds of 15/19 [ERG watts = 150% of FTP]
15 seconds of Rest 19 [ERG watts = 60% of FTP]
15 seconds of 15/20 [ERG watts = 150% of FTP]
15 seconds of Rest 20 [ERG watts = 60% of FTP]
5 minutes of 75% [ERG watts = 75% of FTP]
15 seconds of 15/1 [ERG watts = 150% of FTP]
15 seconds of Rest 1 [ERG watts = 60% of FTP]
15 seconds of 15/2 [ERG watts = 150% of FTP]
15 seconds of Rest 2 [ERG watts = 60% of FTP]
15 seconds of 15/3 [ERG watts = 150% of FTP]
15 seconds of Rest 3 [ERG watts = 60% of FTP]
15 seconds of 15/4 [ERG watts = 150% of FTP]
15 seconds of Rest 4 [ERG watts = 60% of FTP]
15 seconds of 15/5 [ERG watts = 150% of FTP]
15 seconds of Rest 5 [ERG watts = 60% of FTP]
15 seconds of 15/6 [ERG watts = 150% of FTP]
15 seconds of Rest 6 [ERG watts = 60% of FTP]
15 seconds of 15/7 [ERG watts = 150% of FTP]
15 seconds of Rest 7 [ERG watts = 60% of FTP]
15 seconds of 15/8 [ERG watts = 150% of FTP]
15 seconds of Rest 8 [ERG watts = 60% of FTP]
15 seconds of 15/9 [ERG watts = 150% of FTP]
15 seconds of Rest 9 [ERG watts = 60% of FTP]
15 seconds of 15/10 [ERG watts = 150% of FTP]
15 seconds of Rest 10 [ERG watts = 60% of FTP]
15 seconds of 15/11 [ERG watts = 150% of FTP]
15 seconds of Rest 11 [ERG watts = 60% of FTP]
15 seconds of 15/12 [ERG watts = 150% of FTP]
15 seconds of Rest 12 [ERG watts = 60% of FTP]
15 seconds of 15/13 [ERG watts = 150% of FTP]
15 seconds of Rest 13 [ERG watts = 60% of FTP]
15 seconds of 15/14 [ERG watts = 150% of FTP]
15 seconds of Rest 14 [ERG watts = 60% of FTP]
15 seconds of 15/15 [ERG watts = 150% of FTP]
15 seconds of Rest 15 [ERG watts = 60% of FTP]
15 seconds of 15/16 [ERG watts = 150% of FTP]
15 seconds of Rest 16 [ERG watts = 60% of FTP]
15 seconds of 15/17 [ERG watts = 150% of FTP]
15 seconds of Rest 17 [ERG watts = 60% of FTP]
15 seconds of 15/18 [ERG watts = 150% of FTP]
15 seconds of Rest 18 [ERG watts = 60% of FTP]
15 seconds of 15/19 [ERG watts = 150% of FTP]
15 seconds of Rest 19 [ERG watts = 60% of FTP]
15 seconds of 15/20 [ERG watts = 150% of FTP]
15 seconds of Rest 20 [ERG watts = 60% of FTP]
5 minutes of 75% [ERG watts = 75% of FTP]
15 seconds of 15/1 [ERG watts = 150% of FTP]
15 seconds of Rest 1 [ERG watts = 60% of FTP]
15 seconds of 15/2 [ERG watts = 150% of FTP]
15 seconds of Rest 2 [ERG watts = 60% of FTP]
15 seconds of 15/3 [ERG watts = 150% of FTP]
15 seconds of Rest 3 [ERG watts = 60% of FTP]
15 seconds of 15/4 [ERG watts = 150% of FTP]
15 seconds of Rest 4 [ERG watts = 60% of FTP]
15 seconds of 15/5 [ERG watts = 150% of FTP]
15 seconds of Rest 5 [ERG watts = 60% of FTP]
15 seconds of 15/6 [ERG watts = 150% of FTP]
15 seconds of Rest 6 [ERG watts = 60% of FTP]
15 seconds of 15/7 [ERG watts = 150% of FTP]
15 seconds of Rest 7 [ERG watts = 60% of FTP]
15 seconds of 15/8 [ERG watts = 150% of FTP]
15 seconds of Rest 8 [ERG watts = 60% of FTP]
15 seconds of 15/9 [ERG watts = 150% of FTP]
15 seconds of Rest 9 [ERG watts = 60% of FTP]
15 seconds of 15/10 [ERG watts = 150% of FTP]
15 seconds of Rest 10 [ERG watts = 60% of FTP]
15 seconds of 15/11 [ERG watts = 150% of FTP]
15 seconds of Rest 11 [ERG watts = 60% of FTP]
15 seconds of 15/12 [ERG watts = 150% of FTP]
15 seconds of Rest 12 [ERG watts = 60% of FTP]
15 seconds of 15/13 [ERG watts = 150% of FTP]
15 seconds of Rest 13 [ERG watts = 60% of FTP]
15 seconds of 15/14 [ERG watts = 150% of FTP]
15 seconds of Rest 14 [ERG watts = 60% of FTP]
15 seconds of 15/15 [ERG watts = 150% of FTP]
15 seconds of Rest 15 [ERG watts = 60% of FTP]
15 seconds of 15/16 [ERG watts = 150% of FTP]
15 seconds of Rest 16 [ERG watts = 60% of FTP]
15 seconds of 15/17 [ERG watts = 150% of FTP]
15 seconds of Rest 17 [ERG watts = 60% of FTP]
15 seconds of 15/18 [ERG watts = 150% of FTP]
15 seconds of Rest 18 [ERG watts = 60% of FTP]
15 seconds of 15/19 [ERG watts = 150% of FTP]
15 seconds of Rest 19 [ERG watts = 60% of FTP]
15 seconds of 15/20 [ERG watts = 150% of FTP]
15 seconds of Rest 20 [ERG watts = 60% of FTP]
10 minutes of Warm Down [ERG watts = 60% of FTP]
»
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