4×4 | 6×1 | 10-20-30 | |
Total time | 38 min | 38 min | 38 min |
Warm-up | 10 min warm-up with a heart rate of 60%–70% of HR_{max} | 10 min warm-up on 30% of Watt_{max} | 10 min warm-up at 60%–70% of HR_{max} |
Intervals | Four intervals of 4 min at an intensity that will induce at least 85% of HR_{max} (starting at 75% of Watt_{max}). Each interval is separated by 3 min active pauses, biking at 50%–70% of HR_{max}. | Six intervals of 1 min at 100% of the Watt_{max}. Each interval is interspersed by 3 min active pauses at 30% of Watt_{max}. | Three intervals of 5 min interspersed by 3 min at 50%–70% of HR_{max}. Each interval set consists of 5 min of five repeated 30-20-10 intervals, consisting of 30 s at easy pace, 20 s at medium pace and 10 s at all-out. |
Cool-down | 3 min cool-down at ~warm up intensity | 7 min cool-down at ~warm-up intensity | 7 min cool-down at ~warm-up intensity |
Success criteria | The participant must spend at least 25% of the interval above 85% of HR_{max}. The participant needs to reach 85% of HR_{max} during the first 3 min of each 4 min interval. If the participant does not reach 85% of HR_{max}, the last minute of the 4 min interval, the workload will be increased based on how far the heart rate is from the prescribed target. Likewise, the workload will be reduced if the RPM falls below 60 or in the next interval if the HR exceeds 95% of HR_{max}. | The participant must keep a pace above 60 rounds per minute during each interval. If the participant is not capable of keeping the right pace, the workload will be downgraded by 10% from the next interval. | The participant must spend at least 25% of each interval above 85% of HR_{max}. |
HR_{max}, maximal heart rate; RPM, rounds per minute; Watt_{max}, maximal workload (in Watt).