MAP#3 36'

Experienced 36 minutes
article rating 4.7/5 81

Duration 36'

The workout includes two 8-minute sets of 15/15 intervals. After a 10-minute warm-up, you will complete the first set of 8 rounds of 15 seconds in Zone 5 and 15 seconds in Zone 2. You will have 8 minutes of recovery before repeating the same intervals for the second set.
Finish the workout with a 10-minute cool down.

This workout is generally considered to be more difficult than 30/30 intervals as you are changing intensity more frequently.

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Session exercises
  • 01
    10' Warm-up
  • 02
    Workout 8x(15"/15")
  • 03
    8 min recovery
  • 04
    Workout 8x(15"/15")
  • 05
    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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