MAP#2 44'

Experienced 44 minutes
article rating 4.6/5 124

Duration 44'

The following workout includes two 8-minute sets of 30/30 intervals.

After a 10-minute warm-up, you will complete the first set of eight rounds of 30 seconds in Zone 5 and 30 seconds in Zone 2. You will have 8 minutes of recovery before repeating the same intervals for the second set.

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Session exercises
  • 01
    10-minute warm-up
  • 02
    Workout 8x(30"/30")
  • 03
    8 minutes of recovery
  • 04
    Workout 8x(30"/30")
  • 05
    10 minute cool-down

Coach advice

"You should not start at a sprint as you risk not being able to finish the workout. As the workout progresses, your heart rate should increase so that you almost reach your maximum heart rate during the last round of the first set and reach it during the second set.
Be sure to adopt a pedalling frequency of 100 rotations per minute."
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