61 lines
1.6 KiB
Plaintext
61 lines
1.6 KiB
Plaintext
Name: Halvfems
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Description:
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Named after the number 90 in Danish, this workout is focused sweet spot training, centered around 90% of FTP.
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This pairs with Devedeset (90 in Croatian) and Novanta (90 in Italian) to make up the sweet spot trifecta in this plan.
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The workouts are alphabetically ordered from easiest to hardest, so enjoy the middle of these three challenging workouts today...
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Tags: Intervals
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Warmup: 7:00 25%..75%
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Interval: 00:30 95rpm 95%
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Rest: 00:30 85rpm 50%
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Interval: 00:30 105rpm 105%
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Rest: 00:30 85rpm 50%
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Interval: 00:30 115rpm 115%
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Rest: 00:30 85rpm 50%
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Rest: 2:00 85rpm 50%
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Interval: 12:00 90rpm 90%
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Rest: 4:00 85rpm 55%
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Interval: 1:00 60rpm 90%
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@ 00:00 Start off at slow cadence
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Interval: 1:00 90rpm 90%
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@ 00:00 Now bump that cadence up
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Interval: 1:00 60rpm 90%
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@ 00:00 Back to 60 RPM
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Interval: 1:00 90rpm 90%
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@ 00:00 Back to normal cadence
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Interval: 1:00 60rpm 90%
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@ 00:00 Grinding...
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Interval: 1:00 90rpm 90%
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@ 00:00 Back to normal cadence
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Interval: 1:00 60rpm 90%
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@ 00:00 And grind at 60 RPM again
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Interval: 1:00 90rpm 90%
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@ 00:00 Back to 90 RPM
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Interval: 1:00 60rpm 90%
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@ 00:00 Lower it again to 60 RPM
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Interval: 1:00 90rpm 90%
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@ 00:00 Increase the cadence to 90 RPM
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Interval: 1:00 60rpm 90%
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@ 00:00 Last grinding minute
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Interval: 1:00 90rpm 90%
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@ 00:00 Last minute... be strong!
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Rest: 4:00 85rpm 55%
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Interval: 2:00 100rpm 90%
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Interval: 1:00 65rpm 90%
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Interval: 2:00 100rpm 90%
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Interval: 1:00 65rpm 90%
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Interval: 2:00 100rpm 90%
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Interval: 1:00 65rpm 90%
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Interval: 2:00 100rpm 90%
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Interval: 1:00 65rpm 90%
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Cooldown: 6:00 55%..25%
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