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Workout L3 Dauermethode (Hausarbeit 3)
Workout overzicht
| Circuit naam | RPM | FTP % | Rijpositie | HP | Duur |
|---|---|---|---|---|---|
| Warm Up - ICG - Intro | PLS | 27 | SERO | 00:41 Min. | |
| Warm Up - Moby - Extrem Ways | 100 | 65 | SERO | 04:22 Min. | |
| Pro Section | 100 | 40 | SERO | HP 1 | 00:28 Min. |
| Pro Section | 100 | 40 | SERO | HP 1 | 01:04 Min. |
| Pro Section | 100 | 40 | SERO | HP 1 | 01:08 Min. |
| Pro Section | 100 | 65 | SERO | HP 2 | 01:42 Min. |
| Main Part - Kosmonova - Thank you (Ext.Mix) | 65 | 83 | STCL | 04:31 Min. | |
| Pro Section | 65 | 76 | SECL | HP 2 | 00:45 Min. |
| Pro Section | 65 | 76 | STCL | HP 3 | 00:29 Min. |
| Pro Section | 65 | 83 | SECL | HP 2 | 00:30 Min. |
| Pro Section | 65 | 83 | STCL | HP 3 | 00:59 Min. |
| Pro Section | 65 | 83 | SECL | HP 2 | 00:30 Min. |
| Pro Section | 65 | 83 | STCL | HP 3 | 00:37 Min. |
| Pro Section | 65 | 83 | SECL | HP 2 | 00:41 Min. |
| Main Part - Linkin Park - Numb/Encore | 70 | 83 | STJO | 03:25 Min. | |
| Pro Section | 100 | 82 | SERO | HP 1 | 00:30 Min. |
| Pro Section | 100 | 82 | STJO | HP 2 | 00:35 Min. |
| Pro Section | 100 | 82 | SERO | HP 1 | 00:40 Min. |
| Pro Section | 100 | 82 | STJO | HP 2 | 00:45 Min. |
| Pro Section | 100 | 82 | SERO | HP 1 | 00:55 Min. |
| Main Part - Metallica - The Unforgiven | 70 | 85 | STCL | 06:27 Min. | |
| Pro Section | 70 | 76 | SECL | HP 1 | 00:35 Min. |
| Pro Section | 70 | 83 | SECL | HP 2 | 00:23 Min. |
| Pro Section | 70 | 83 | STCL | HP 3 | 00:40 Min. |
| Pro Section | 70 | 83 | SECL | HP 2 | 00:33 Min. |
| Pro Section | 70 | 83 | STCL | HP 3 | 00:39 Min. |
| Pro Section | 70 | 85 | SECL | HP 2 | 00:58 Min. |
| Pro Section | 70 | 85 | STCL | HP 3 | 00:12 Min. |
| Pro Section | 70 | 83 | SECL | HP 2 | 00:33 Min. |
| Pro Section | 70 | 76 | SECL | HP 1 | 01:54 Min. |
| Main Part - Neelix feat. Ghost Rider - Here is the Song | 70 | 83 | JU | 05:40 Min. | |
| Pro Section | 70 | 83 | SECL | HP 1 | 01:02 Min. |
| Pro Section | 70 | 83 | STCL | HP 3 | 00:28 Min. |
| Pro Section | 70 | 83 | SECL | HP 2 | 00:27 Min. |
| Pro Section | 70 | 83 | JU | HP 2 | 00:43 Min. |
| Pro Section | 70 | 83 | SECL | HP 2 | 00:53 Min. |
| Pro Section | 70 | 83 | STCL | HP 3 | 00:27 Min. |
| Pro Section | 70 | 83 | JU | HP 2 | 00:28 Min. |
| Pro Section | 70 | 83 | SECL | HP 2 | 00:55 Min. |
| Pro Section | 70 | 83 | SECL | HP 1 | 00:17 Min. |
| Main Part - Hellen - Chandelier (R.P.Mix) | 64 | 83 | WR | 04:49 Min. | |
| Pro Section | 64 | 80 | SERO | HP 2 | 01:02 Min. |
| Pro Section | 64 | 80 | STCL | HP 3 | 00:28 Min. |
| Pro Section | 64 | 80 | WR | HP 3 | 00:30 Min. |
| Pro Section | 64 | 80 | SERO | HP 2 | 00:30 Min. |
| Pro Section | 64 | 80 | STCL | HP 3 | 00:15 Min. |
| Pro Section | 64 | 80 | WR | HP 3 | 00:30 Min. |
| Pro Section | 64 | 80 | SERO | HP 2 | 01:34 Min. |
| Main Part - Welshly Arms - Are you Lonely | 73 | 83 | STCL | 03:36 Min. | |
| Pro Section | 73 | 76 | SECL | HP 2 | 00:20 Min. |
| Pro Section | 73 | 83 | SECL | HP 2 | 00:30 Min. |
| Pro Section | 73 | 83 | STCL | HP 3 | 00:25 Min. |
| Pro Section | 73 | 83 | SECL | HP 2 | 00:29 Min. |
| Pro Section | 73 | 83 | STCL | HP 3 | 00:51 Min. |
| Pro Section | 73 | 83 | SECL | HP 2 | 01:01 Min. |
| Main Part - Cubicore & Shane 54 - Personal Jesus (Ext.Mix) | 64 | 83 | WR | 07:03 Min. | |
| Pro Section | 64 | 78 | SECL | HP 1 | 00:32 Min. |
| Pro Section | 64 | 83 | SECL | HP 2 | 00:46 Min. |
| Pro Section | 64 | 83 | STCL | HP 3 | 00:15 Min. |
| Pro Section | 64 | 83 | SECL | HP 2 | 00:30 Min. |
| Pro Section | 64 | 83 | WR | HP 3 | 01:50 Min. |
| Pro Section | 64 | 83 | STCL | HP 2 | 00:30 Min. |
| Pro Section | 64 | 83 | SECL | HP 2 | 00:47 Min. |
| Pro Section | 64 | 83 | STCL | HP 3 | 00:17 Min. |
| Pro Section | 64 | 83 | SECL | HP 2 | 00:33 Min. |
| Pro Section | 64 | 78 | SECL | HP 2 | 01:03 Min. |
| Main Part - AC/DC - Rock` n` Roll Train | 60 | 85 | STCL | 04:21 Min. | |
| Pro Section | 60 | 83 | SECL | HP 1 | 00:30 Min. |
| Pro Section | 60 | 85 | SECL | HP 2 | 00:32 Min. |
| Pro Section | 60 | 85 | STCL | HP 3 | 00:25 Min. |
| Pro Section | 60 | 85 | SECL | HP 2 | 00:39 Min. |
| Pro Section | 60 | 85 | STCL | HP 3 | 00:34 Min. |
| Pro Section | 60 | 83 | SECL | HP 2 | 00:59 Min. |
| Pro Section | 60 | 83 | STCL | HP 3 | 00:33 Min. |
| Pro Section | 60 | 65 | SECL | HP 1 | 00:09 Min. |
| Cool Down - Nothing But Thieves - Overcome | 84 | 65 | SERO | 03:35 Min. | |
| Pro Section | 84 | 65 | SERO | HP 1 | 01:10 Min. |
| Pro Section | 84 | 60 | SERO | HP 1 | 01:15 Min. |
| Pro Section | 84 | 56 | SERO | HP 1 | 01:10 Min. |
| Cool Down - Nicholas Gunn - Into the Vastness | PLS | 27 | SERO | HP 1 | 04:55 Min. |
| Effort Points (EP): 135 | Zones: 12 | 53:25 Min. | |||