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Workout Level 4, Intensive Dauermethode
Workout overzicht
| Circuit naam | RPM | FTP % | Rijpositie | HP | VAR | Duur |
|---|---|---|---|---|---|---|
| Warm Up - Afrika, TOTO | 92 | 27 | SERO | 04:55 Min. | ||
| Warm Up - Girl On Fire, Alicia Keys | 93 | 65 | SERO | 03:44 Min. | ||
| Main Part - Into The Night, Tonic Walter | 60 | 84 | SECL | 07:02 Min. | ||
| Pro Section | 60 | 76 | SECL | HP 1 | 02:06 Min. | |
| Pro Section | 60 | 76 | SECL | HP 2 | 00:32 Min. | |
| Pro Section | 60 | 76 | SECL | HP 2 | FROZEN | 00:17 Min. |
| Pro Section | 60 | 76 | SECL | HP 2 | 01:02 Min. | |
| Pro Section | 60 | 76 | SECL | HP 1 | 00:17 Min. | |
| Pro Section | 60 | 76 | SECL | HP 1 | FROZEN | 00:16 Min. |
| Pro Section | 60 | 76 | SECL | HP 1 | 00:31 Min. | |
| Pro Section | 60 | 76 | SECL | HP 2 | 01:36 Min. | |
| Pro Section | 60 | 76 | SECL | HP 1 | 00:25 Min. | |
| Main Part - Reykjavik, Joachim Pastor | 61 | 83 | STCL | 07:36 Min. | ||
| Pro Section | 61 | 76 | SECL | HP 1 | 01:03 Min. | |
| Pro Section | 61 | 76 | SECL | HP 2 | 00:32 Min. | |
| Pro Section | 61 | 76 | SECL | HP 4 | 00:31 Min. | |
| Pro Section | 61 | 80 | STCL | HP 3 | 00:49 Min. | |
| Pro Section | 61 | 80 | SECL | HP 2 | 00:14 Min. | |
| Pro Section | 61 | 80 | STCL | HP 3 | 00:26 Min. | |
| Pro Section | 61 | 80 | SECL | HP 2 | 00:20 Min. | |
| Pro Section | 61 | 76 | SECL | HP 2 | FROZEN | 00:16 Min. |
| Pro Section | 61 | 76 | SECL | HP 2 | 00:17 Min. | |
| Pro Section | 61 | 80 | STCL | HP 3 | 01:02 Min. | |
| Pro Section | 61 | 80 | SECL | HP 2 | 00:47 Min. | |
| Pro Section | 61 | 80 | SECL | HP 2 | FROZEN | 00:23 Min. |
| Pro Section | 61 | 80 | SECL | HP 1 | 00:56 Min. | |
| Main Part - Corpus Rex, Safari Duo | 52 | 84 | SECL | 02:24 Min. | ||
| Pro Section | 52 | 80 | SECL | HP 1 | 00:23 Min. | |
| Pro Section | 52 | 80 | SECL | HP 2 | 00:36 Min. | |
| Pro Section | 52 | 80 | SECL | HP 4 | 00:10 Min. | |
| Pro Section | 52 | 83 | SECL | HP 4 | FROZEN | 00:18 Min. |
| Pro Section | 52 | 83 | SECL | HP 4 | 00:18 Min. | |
| Pro Section | 52 | 83 | SECL | HP 2 | 00:18 Min. | |
| Pro Section | 52 | 80 | SECL | HP 1 | 00:21 Min. | |
| Main Part - Cynical, twocolors, Safri Duo, Chris de Sarandy | 65 | 85 | JU | 03:11 Min. | ||
| Pro Section | 65 | 80 | SECL | HP 1 | 00:23 Min. | |
| Pro Section | 65 | 80 | SECL | HP 2 | 00:15 Min. | |
| Pro Section | 65 | 83 | JU | HP 2 | 4 | 00:29 Min. |
| Pro Section | 65 | 85 | STCL | HP 3 | 00:29 Min. | |
| Pro Section | 65 | 85 | JU | HP 2 | 2 | 00:29 Min. |
| Pro Section | 65 | 85 | STCL | HP 3 | 00:16 Min. | |
| Pro Section | 65 | 85 | SECL | HP 2 | 00:14 Min. | |
| Pro Section | 65 | 85 | JU | HP 2 | 4 | 00:36 Min. |
| Main Part - EWIGKEIT - REMIX, Erobe, KXXMA, Lyfrix | 85 | 99 | STJO | 02:17 Min. | ||
| Pro Section | 85 | 85 | SERO | HP 2 | 00:23 Min. | |
| Pro Section | 85 | 91 | STJO | HP 3 | 00:45 Min. | |
| Pro Section | 85 | 85 | SERO | HP 4 | 00:34 Min. | |
| Pro Section | 85 | 91 | STJO | HP 5 | 00:35 Min. | |
| Main Part - Crazy In Love (feat. Jay-Z), Beyonce, Jay-Z | 50 | 98 | SE HSPO | 03:55 Min. | ||
| Pro Section | 50 | 85 | SECL | HP 1 | 00:29 Min. | |
| Pro Section | 50 | 85 | SECL | HP 2 | 00:20 Min. | |
| Pro Section | 100 | 91 | SE HSPO | HP 2 | 00:19 Min. | |
| Pro Section | 50 | 91 | SECL | HP 2 | 00:29 Min. | |
| Pro Section | 100 | 91 | ST HSPO | HP 3 | 00:24 Min. | |
| Pro Section | 50 | 85 | SECL | HP 2 | 01:08 Min. | |
| Pro Section | 100 | 91 | SE HSPO | HP 2 | 00:39 Min. | |
| Pro Section | 50 | 85 | SECL | HP 2 | 00:07 Min. | |
| Main Part - Desire (with Sam Smith), Calvin Harris, Sam Smith | 70 | 86 | STCL | 02:58 Min. | ||
| Pro Section | 70 | 80 | SECL | HP 4 | 00:28 Min. | |
| Pro Section | 70 | 85 | STCL | HP 3 | 00:28 Min. | |
| Pro Section | 70 | 85 | STCL | HP 3 | FROZEN | 00:14 Min. |
| Pro Section | 70 | 85 | STCL | HP 3 | 00:14 Min. | |
| Pro Section | 70 | 83 | SECL | HP 4 | 00:26 Min. | |
| Pro Section | 70 | 85 | STCL | HP 3 | 00:28 Min. | |
| Pro Section | 70 | 85 | STCL | HP 3 | FROZEN | 00:14 Min. |
| Pro Section | 70 | 85 | STCL | HP 2 | 00:15 Min. | |
| Pro Section | 70 | 83 | SECL | HP 2 | 00:11 Min. | |
| Main Part - Survivors, Harris & Ford | 75 | 98 | WR | 02:44 Min. | ||
| Pro Section | 75 | 85 | SECL | HP 2 | 00:40 Min. | |
| Pro Section | 75 | 85 | STCL | HP 3 | 00:12 Min. | |
| Pro Section | 75 | 85 | STCL | HP 5 | 00:13 Min. | |
| Pro Section | 75 | 91 | WR | HP 5 | 4 | 00:26 Min. |
| Pro Section | 75 | 85 | STCL | HP 5 | 00:13 Min. | |
| Pro Section | 75 | 85 | STCL | HP 3 | 00:28 Min. | |
| Pro Section | 75 | 91 | WR | HP 3 | 2 | 00:29 Min. |
| Pro Section | 75 | 83 | SECL | HP 2 | 00:03 Min. | |
| Main Part - Call on Me, Eric Prydz | 63 | 85 | STCL | 07:34 Min. | ||
| Pro Section | 80 | 83 | SECL | HP 1 | 01:31 Min. | |
| Pro Section | 80 | 83 | SECL | HP 2 | 00:31 Min. | |
| Pro Section | 80 | 85 | STCL | HP 3 | 00:30 Min. | |
| Pro Section | 80 | 85 | STCL | HP 3 | FROZEN | 00:16 Min. |
| Pro Section | 80 | 85 | STCL | HP 2 | 00:30 Min. | |
| Pro Section | 80 | 83 | SECL | HP 2 | 00:08 Min. | |
| Pro Section | 80 | 83 | SECL | HP 1 | FROZEN | 00:37 Min. |
| Pro Section | 80 | 83 | SECL | HP 1 | 01:16 Min. | |
| Pro Section | 80 | 85 | STCL | HP 2 | 00:32 Min. | |
| Pro Section | 80 | 85 | STCL | HP 4 | 00:59 Min. | |
| Pro Section | 80 | 83 | SECL | HP 2 | 00:32 Min. | |
| Pro Section | 80 | 83 | SECL | HP 1 | 00:12 Min. | |
| Main Part - Astronomia, Vicetone, Tony Igy | 63 | 98 | JU | 03:18 Min. | ||
| Pro Section | 63 | 83 | SECL | HP 2 | 00:19 Min. | |
| Pro Section | 63 | 85 | JU | HP 2 | 00:31 Min. | |
| Pro Section | 63 | 91 | STCL | HP 2 | 00:22 Min. | |
| Pro Section | 63 | 83 | SECL | HP 2 | FROZEN | 00:31 Min. |
| Pro Section | 63 | 83 | SECL | HP 2 | 00:30 Min. | |
| Pro Section | 63 | 91 | JU | HP 2 | 00:32 Min. | |
| Pro Section | 63 | 85 | STCL | HP 2 | 00:33 Min. | |
| Cool Down - Dilemma, Nelly, Kelly Rowland | 84 | 65 | SERO | 04:49 Min. | ||
| Cool Down - Where Is The Love?, Black Eyed Peas | 94 | 27 | SERO | 04:32 Min. | ||
| Pro Section | 94 | 27 | SERO | 02:13 Min. | ||
| Pro Section | PLS | 27 | SERO | 02:19 Min. | ||
| Effort Points (EP): 156 | Zones: 14 | 60:59 Min. | ||||