Rifle
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- 01:00:00
- Duration
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- Neuromuscular
- Category
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- Intensity
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Avg. power145 watts
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Est. Kcals586
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Points53
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- Intensity
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- Time
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- Points
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- Favour
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Workout description
Rifle has been categorised as a neuromuscular workout. The focus is on short but very high intensity intervals. Your going to be taxing your musculoskeletal system more than your metabloic system during the 30 second efforts. The key is to give each 30 second sprint everything you have. Use the power targets as a guide and aim to increase the power for each sprint interval.
Use the 15 seconds before each sprint interval to slowly build your power and select the gear you want to use during the 30 second sprint.
Rifle has been categorised as a neuromuscular workout. The focus is on short but very high intensity intervals. Your going to be taxing your musculoskeletal system more than your metabloic system during the 30 second efforts. The key is to give each 30 second sprint everything you have. Use the power targets as a guide and aim to increase the power for each sprint interval.
Use the 15 seconds before each sprint interval to slowly build your power and select the gear you want to use during the 30 second sprint.
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Description Time Target Power Intensity Kcals Warmup - Easy 01:00 99 Watts 7 kcals Warmup - Easy 01:00 117 Watts 8 kcals Warmup - Steady 01:00 126 Watts 8 kcals Warmup - Steady 01:00 135 Watts 9 kcals Warmup - Hard 00:15 162 Watts 3 kcals Warmup - Steady 00:45 135 Watts 7 kcals Warmup - Hard 00:30 180 Watts 6 kcals Warmup - Moderate 01:00 153 Watts 10 kcals Warmup - Hard 00:15 198 Watts 3 kcals Warmup - Steady 01:00 135 Watts 9 kcals Warmup - Hard 00:15 216 Watts 4 kcals Warmup - Easy 02:00 117 Watts 15 kcals Select you sprint gear 00:15 162 Watts 3 kcals SPRINT !! 00:30 360 Watts 12 kcals Recovery 01:00 99 Watts 7 kcals Tick over 02:00 126 Watts 17 kcals Select you sprint gear 00:15 162 Watts 3 kcals SPRINT !! 00:30 360 Watts 12 kcals Recovery 01:00 99 Watts 7 kcals Tick over 02:00 126 Watts 17 kcals Select you sprint gear 00:15 162 Watts 3 kcals SPRINT !! 00:30 360 Watts 12 kcals Recovery 01:00 99 Watts 7 kcals Tick over 02:00 126 Watts 17 kcals Select you sprint gear 00:15 162 Watts 3 kcals SPRINT !! 00:30 360 Watts 12 kcals Recovery 01:00 99 Watts 7 kcals Tick over 02:00 126 Watts 17 kcals Select you sprint gear 00:15 162 Watts 3 kcals SPRINT !! 00:30 360 Watts 12 kcals Recovery 01:00 99 Watts 7 kcals Tempo pace 10:00 144 Watts 95 kcals Select you sprint gear 00:15 162 Watts 3 kcals SPRINT !! 00:30 360 Watts 12 kcals Recovery 01:00 99 Watts 7 kcals Tick over 02:00 126 Watts 17 kcals Select you sprint gear 00:15 162 Watts 3 kcals SPRINT !! 00:30 360 Watts 12 kcals Recovery 01:00 99 Watts 7 kcals Tick over 02:00 126 Watts 17 kcals Select you sprint gear 00:15 162 Watts 3 kcals SPRINT !! 00:30 360 Watts 12 kcals Recovery 01:00 99 Watts 7 kcals Tick over 02:00 126 Watts 17 kcals Select you sprint gear 00:15 162 Watts 3 kcals SPRINT !! 00:30 360 Watts 12 kcals Recovery 01:00 99 Watts 7 kcals Tick over 02:00 126 Watts 17 kcals Select you sprint gear 00:15 162 Watts 3 kcals SPRINT !! 00:30 360 Watts 12 kcals Recovery 01:00 99 Watts 7 kcals Tick over 01:30 99 Watts 10 kcals Warm down 05:00 108 Watts 36 kcals