MyWhoosh 30/30's Anaerobic #3 Workout in the Anaerobic Category

Repeats	Time	Workload
1x	3 minutes	50% FTP
4x	10 seconds	170% FTP
	50 seconds	65% FTP
1x	1 minute	50% FTP
1x	2 minutes	75% FTP
1x	2 minutes	50% FTP
1x	3 minutes	From 50 to 85% FTP
1x	3 minutes	92% FTP
1x	3 minutes	50% FTP
12x	30 seconds	115% FTP
	30 seconds	50% FTP
3x	3 minutes	50% FTP
	30 seconds	115% FTP
	30 seconds	50% FTP
	30 seconds	115% FTP
	30 seconds	50% FTP
	30 seconds	115% FTP
	30 seconds	50% FTP
	30 seconds	115% FTP
	30 seconds	50% FTP
	30 seconds	115% FTP
	30 seconds	50% FTP
	30 seconds	115% FTP
	30 seconds	50% FTP
	30 seconds	115% FTP
	30 seconds	50% FTP
	30 seconds	115% FTP
	30 seconds	50% FTP
	30 seconds	115% FTP
	30 seconds	50% FTP
	30 seconds	115% FTP
	30 seconds	50% FTP
	30 seconds	115% FTP
	30 seconds	50% FTP
	30 seconds	115% FTP
	30 seconds	50% FTP

Workout overview

⏱️ Duration:1 hour 8 minutes

💪 Training Stress Score (TSS):92

🦵 Intensity Factor (IF):0.9

Zone distribution

😀 Active Recovery:35 minutes 18 seconds

🙂 Endurance:8 minutes 8 seconds

😐 Tempo:2 minutes 54 seconds

😅 Threshold:3 minutes

😰 VO2 Max:18 minutes

🥵 Anaerobic:40 seconds

🚴 Free Ride:-

Workout description

After completing a warm-up 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

BikeClimbs.com

MyWhoosh 30/30's Anaerobic #3 Workout

Workout overview

Zone distribution

Workout description

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