MyWhoosh 30/30's Anaerobic #2 Workout
| Repeats | Time | Workload |
|---|---|---|
| 1x | 3 minutes | 50% FTP |
| 4x | 10 seconds | 200% FTP |
| 50 seconds | 65% FTP | |
| 1x | 1 minute | 50% FTP |
| 1x | 3 minutes | 75% FTP |
| 1x | 2 minutes | 50% FTP |
| 1x | 5 minutes | From 50 to 85% FTP |
| 1x | 5 minutes | 92% FTP |
| 1x | 3 minutes | 50% FTP |
| 12x | 30 seconds | 115% FTP |
| 30 seconds | 50% FTP | |
| 1x | 5 minutes | 50% FTP |
| 12x | 30 seconds | 115% FTP |
| 30 seconds | 50% FTP | |
| 1x | 5 minutes | From 70 to 45% FTP |
Workout overview
⏱️ Duration:1 hour
💪 Training Stress Score (TSS):82
🦵 Intensity Factor (IF):0.9
Zone distribution
😀 Active Recovery:28 minutes 33 seconds
🙂 Endurance:9 minutes 17 seconds
😐 Tempo:4 minutes 30 seconds
😅 Threshold:5 minutes
😰 VO2 Max:12 minutes
🥵 Anaerobic:40 seconds
🚴 Free Ride:-
Workout description
After completing a warmup that includes some high rpm sprints and a 5min threshold effort, the principal sets today include 12 x 30sec efforts @ 115%FTP with 30sec recovery.
By completing short efforts above threshold, you can accumulate more time in this area than if completed in more prolonged efforts.
The short recovery periods also increase oxygen uptake.
Particularly towards the end of the set!.
Workout designed by: Kevin Poulton
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