Name: Halvfems
Description:
  Named after the number 90 in Danish, this workout is focused sweet spot training, centered around 90% of FTP.
  This pairs with Devedeset (90 in Croatian) and Novanta (90 in Italian) to make up the sweet spot trifecta in this plan.
  The workouts are alphabetically ordered from easiest to hardest, so enjoy the middle of these three challenging workouts today...

Warmup: 7:00 25%..75%
Interval: 00:30 95rpm 95%
Rest: 00:30 85rpm 50%

Interval: 00:30 105rpm 105%
Rest: 00:30 85rpm 50%

Interval: 00:30 115rpm 115%
Rest: 00:30 85rpm 50%

Rest: 2:00 85rpm 50%

Interval: 12:00 90rpm 90%

Rest: 4:00 85rpm 55%

Interval: 1:00 60rpm 90%
  @ 00:00 Start off at slow cadence
Interval: 1:00 90rpm 90%
  @ 00:00 Now bump that cadence up
Interval: 1:00 60rpm 90%
  @ 00:00 Back to 60 RPM
Interval: 1:00 90rpm 90%
  @ 00:00 Back to normal cadence
Interval: 1:00 60rpm 90%
  @ 00:00 Grinding...
Interval: 1:00 90rpm 90%
  @ 00:00 Back to normal cadence
Interval: 1:00 60rpm 90%
  @ 00:00 And grind at 60 RPM again
Interval: 1:00 90rpm 90%
  @ 00:00 Back to 90 RPM
Interval: 1:00 60rpm 90%
  @ 00:00 Lower it again to 60 RPM
Interval: 1:00 90rpm 90%
  @ 00:00 Increase the cadence to 90 RPM
Interval: 1:00 60rpm 90%
  @ 00:00 Last grinding minute
Interval: 1:00 90rpm 90%
  @ 00:00 Last minute... be strong!

Rest: 4:00 85rpm 55%

Interval: 2:00 100rpm 90%
Interval: 1:00 65rpm 90%
Interval: 2:00 100rpm 90%
Interval: 1:00 65rpm 90%
Interval: 2:00 100rpm 90%
Interval: 1:00 65rpm 90%
Interval: 2:00 100rpm 90%
Interval: 1:00 65rpm 90%

Cooldown: 6:00 55%..25%