Moderate Polar Endurance Ride

3Dapt Short Test - Xert

Easy Polar Endurance Ride

JM Ronnestad - Xert

ⓧⓔⓡⓣ 𝗙𝗼𝗿𝗲𝗰𝗮𝘀𝘁 𝗔𝗜 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗦𝘂𝗺𝗺𝗮𝗿𝘆 ════
● Totals: 　 ❎ 32𝗑𝗌𝗌　 🔵 22　 🟡 3.6　 🔴 6.6
● Difficulty: ◆ - 45
● Calories: 282　 ● Fat: 15g　 ● Carbs: 33g

This test includes a 20-min warm-up and five sprint attempts of 5-10 seconds. 

Note: the sprints are in slope mode and the slope is set to 3%. Use your gears to find the best resistance where you can hit 100-120 rpm (standing) or 110-130 rpm (sitting).

Although the sprint duration is set to 15 seconds, only sprint maximally for 5-10. This extra time is to allow for some trainer inertia.

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John Morrell

3Dapt Short Test - Xert

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Moderate Polar Endurance Ride

3Dapt Short Test - Xert

Easy Polar Endurance Ride

Moderate Polar Endurance Ride

JM Ronnestad - Xert

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