ICG®

Workout Longer Aerobic Intervals

Nome da Música	RPM	FTP %	Posição	Duração
Warm Up - Section 01	80	27	SERO	01:11 Min.
Main Part - Section 02	70	65	SERO	01:15 Min.
Main Part - Section 03	70	83	SERO	01:40 Min.
Main Part - Section 04	70	65	SECL	00:40 Min.
Main Part - Section 05	70	83	SECL	01:20 Min.
Main Part - Section 06	70	98	SECL	00:35 Min.
Main Part - Section 07	70	65	SECL	00:10 Min.
Main Part - Section 08	70	83	SECL	01:10 Min.
Main Part - Section 09	70	98	SECL	00:48 Min.
Main Part - Section 10	85	65	SERO	01:10 Min.
Main Part - Section 11	86	113	SERO	00:30 Min.
Main Part - Section 12	85	27	SERO	00:30 Min.
Main Part - Section 13	85	113	SERO	00:30 Min.
Main Part - Section 14	85	27	SERO	00:30 Min.
Main Part - Section 15	85	113	SERO	00:30 Min.
Main Part - Section 14 copy	85	27	SERO	00:30 Min.
Main Part - Section 15 copy	85	113	SERO	00:30 Min.
Main Part - Section 18	64	65	SERO	00:58 Min.
Main Part - Section 19	60	98	SECL	04:13 Min.
Main Part - Section 20	64	65	SECL	03:47 Min.
Main Part - Section 21	60	98	SECL	04:15 Min.
Main Part - Section 22	68	65	SERO	02:50 Min.
Main Part - Section 23	68	83	SERO	01:40 Min.
Main Part - Section 24	92	83	SERO	01:35 Min.
Main Part - Section 25	92	98	SERO	04:55 Min.
Main Part - Section 26	50	83	SECL	05:14 Min.
Main Part - Section 27	68	98	SERO	04:35 Min.
Main Part - Section 28	70	27	SERO	01:30 Min.
Main Part - Section 29	59	65	SERO	02:00 Min.
Effort Points (EP): 150	Zones: 29			51:01 Min.