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MyWhoosh Anaerobic Workouts List

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Showing all 68 workouts.

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  • 45–75% FTP 5 minutes50% FTP 1 minute91% FTP 1 minute50% FTP 2 minutes100% FTP 1 minute50% FTP 1 minute84% FTP 1 minute50% FTP 1 minute85% FTP 4 minutes50% FTP 3 minutes104% FTP 1 minute45% FTP 3 minutes110% FTP 1 minute50% FTP 5 minutes 30 seconds135% FTP 1 minute50% FTP 30 seconds64% FTP 3 minutes50% FTP 30 seconds130% FTP 1 minute50% FTP 30 seconds63% FTP 3 minutes50% FTP 3 minutes150% FTP 1 minute50% FTP 1 minute63% FTP 4 minutes50% FTP 1 minute160% FTP 1 minute50% FTP 1 minute63% FTP 1 minute 40 seconds55% FTP 4 minutes
    ⏱️ 57m 40s
    TSS: 69
    IF: 0.84
  • 45–70% FTP 3 minutes 30 seconds55% FTP 30 seconds65% FTP 3 minutes50% FTP 30 seconds81% FTP 2 minutes50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes125% FTP 30 seconds50% FTP 3 minutes88–130% FTP 2 minutes50% FTP 3 minutes88–130% FTP 2 minutes50% FTP 4 minutes
    ⏱️ 30m
    TSS: 32
    IF: 0.80
  • 45–75% FTP 5 minutes65% FTP 1 minute70–90% FTP 3 minutes65% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds65% FTP 4 minutes115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds65% FTP 4 minutes115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds65% FTP 4 minutes115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds50% FTP 2 minutes81% FTP 4 minutes75–45% FTP 5 minutes
    ⏱️ 52m
    TSS: 59
    IF: 0.82
  • 50% FTP 3 minutes200% FTP 10 seconds65% FTP 50 seconds200% FTP 10 seconds65% FTP 50 seconds200% FTP 10 seconds65% FTP 50 seconds200% FTP 10 seconds65% FTP 50 seconds50% FTP 1 minute75% FTP 3 minutes50% FTP 2 minutes50–85% FTP 5 minutes92% FTP 5 minutes50% FTP 3 minutes115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds50% FTP 5 minutes115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds70–45% FTP 5 minutes
    ⏱️ 1h
    TSS: 82
    IF: 0.90
  • 50% FTP 3 minutes170% FTP 10 seconds65% FTP 50 seconds170% FTP 10 seconds65% FTP 50 seconds170% FTP 10 seconds65% FTP 50 seconds170% FTP 10 seconds65% FTP 50 seconds50% FTP 1 minute75% FTP 2 minutes50% FTP 2 minutes50–85% FTP 3 minutes92% FTP 3 minutes50% FTP 3 minutes115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds50% FTP 3 minutes115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds50% FTP 3 minutes115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds70–45% FTP 5 minutes
    ⏱️ 1h 8m
    TSS: 92
    IF: 0.90
  • 50% FTP 3 minutes50% FTP 1 minute75% FTP 2 minutes50% FTP 2 minutes50–85% FTP 3 minutes92% FTP 2 minutes50% FTP 3 minutes115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds50% FTP 3 minutes115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds115% FTP 30 seconds50% FTP 30 seconds50% FTP 3 minutes70–45% FTP 5 minutes
    ⏱️ 1h 7m
    TSS: 87
    IF: 0.88
  • 45–75% FTP 5 minutes55% FTP 5 minutes130% FTP 50 seconds55% FTP 6 minutes130% FTP 50 seconds55% FTP 6 minutes130% FTP 50 seconds55% FTP 6 minutes130% FTP 50 seconds55% FTP 6 minutes130% FTP 50 seconds55% FTP 6 minutes130% FTP 50 seconds55% FTP 6 minutes65–45% FTP 10 minutes
    ⏱️ 1h 1m
    TSS: 59
    IF: 0.76
  • 50% FTP 5 minutes170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds65% FTP 2 minutes109% FTP 1 minute65% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutes150% FTP 10 seconds62% FTP 1 minute 50 seconds150% FTP 10 seconds62% FTP 1 minute 50 seconds150% FTP 10 seconds62% FTP 1 minute 50 seconds150% FTP 10 seconds62% FTP 1 minute 50 seconds150% FTP 10 seconds62% FTP 1 minute 50 seconds150% FTP 10 seconds62% FTP 1 minute 50 seconds150% FTP 10 seconds62% FTP 1 minute 50 seconds150% FTP 10 seconds62% FTP 1 minute 50 seconds150% FTP 10 seconds62% FTP 1 minute 50 seconds150% FTP 10 seconds62% FTP 1 minute 50 seconds50% FTP 3 minutes83% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 64
    IF: 0.81
  • 50% FTP 5 minutes170% FTP 10 seconds50% FTP 49 seconds170% FTP 10 seconds50% FTP 49 seconds65% FTP 2 minutes109% FTP 1 minute65% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutes150% FTP 10 seconds62% FTP 1 minute 49 seconds150% FTP 10 seconds62% FTP 1 minute 49 seconds150% FTP 10 seconds62% FTP 1 minute 49 seconds150% FTP 10 seconds62% FTP 1 minute 49 seconds150% FTP 10 seconds62% FTP 1 minute 49 seconds150% FTP 10 seconds62% FTP 1 minute 49 seconds150% FTP 10 seconds62% FTP 1 minute 49 seconds150% FTP 10 seconds62% FTP 1 minute 49 seconds150% FTP 10 seconds62% FTP 1 minute 49 seconds150% FTP 10 seconds62% FTP 1 minute 49 seconds150% FTP 10 seconds62% FTP 1 minute 49 seconds150% FTP 10 seconds62% FTP 1 minute 49 seconds50% FTP 3 minutes83% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 1h 1m 46s
    TSS: 69
    IF: 0.82
  • 50% FTP 5 minutes170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds65% FTP 2 minutes109% FTP 1 minute65% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutes150% FTP 8 seconds62% FTP 1 minute 52 seconds150% FTP 8 seconds62% FTP 1 minute 52 seconds150% FTP 8 seconds62% FTP 1 minute 52 seconds150% FTP 8 seconds62% FTP 1 minute 52 seconds150% FTP 8 seconds62% FTP 1 minute 52 seconds150% FTP 8 seconds62% FTP 1 minute 52 seconds150% FTP 8 seconds62% FTP 1 minute 52 seconds150% FTP 8 seconds62% FTP 1 minute 52 seconds150% FTP 8 seconds62% FTP 1 minute 52 seconds150% FTP 8 seconds62% FTP 1 minute 52 seconds50% FTP 3 minutes83% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 62
    IF: 0.80
  • 45–70% FTP 5 minutes65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds55% FTP 2 minutes75–94% FTP 10 minutes55% FTP 2 minutes121% FTP 2 minutes55% FTP 1 minute121% FTP 2 minutes55% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 5 minutes121% FTP 1 minute55% FTP 5 minutes121% FTP 1 minute55% FTP 5 minutes121% FTP 1 minute55% FTP 5 minutes90% FTP 30 seconds55% FTP 30 seconds90% FTP 30 seconds55% FTP 30 seconds90% FTP 30 seconds55% FTP 30 seconds90% FTP 30 seconds55% FTP 30 seconds90% FTP 30 seconds55% FTP 30 seconds90% FTP 30 seconds55% FTP 30 seconds55% FTP 2 minutes
    ⏱️ 1h 5m
    TSS: 74
    IF: 0.83
  • 45–70% FTP 7 minutes95% FTP 5 minutes55% FTP 5 minutes121% FTP 3 minutes55% FTP 2 minutes121% FTP 3 minutes55% FTP 2 minutes121% FTP 3 minutes55% FTP 2 minutes121% FTP 3 minutes55% FTP 2 minutes55% FTP 3 minutes75% FTP 15 minutes55% FTP 5 minutes
    ⏱️ 1h
    TSS: 79
    IF: 0.89
  • 45–75% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes50–90% FTP 3 minutes90% FTP 4 minutes50% FTP 3 minutes106–120% FTP 2 minutes50% FTP 2 minutes106–120% FTP 2 minutes50% FTP 2 minutes106–120% FTP 2 minutes50% FTP 2 minutes106–120% FTP 2 minutes50% FTP 2 minutes106–120% FTP 2 minutes50% FTP 2 minutes121–150% FTP 1 minute50% FTP 2 minutes121–150% FTP 1 minute50% FTP 2 minutes121–150% FTP 1 minute50% FTP 2 minutes55–45% FTP 5 minutes
    ⏱️ 54m
    TSS: 72
    IF: 0.89
  • 45–60% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes60% FTP 5 minutes60–75% FTP 3 minutes125% FTP 30 seconds75–60% FTP 3 minutes60% FTP 2 minutes60–75% FTP 3 minutes125% FTP 1 minute75–60% FTP 3 minutes60% FTP 2 minutes60–75% FTP 3 minutes125% FTP 2 minutes75–60% FTP 3 minutes60% FTP 2 minutes60–75% FTP 3 minutes125% FTP 30 seconds75–60% FTP 3 minutes60–45% FTP 5 minutes
    ⏱️ 1h
    TSS: 61
    IF: 0.78
    Cadence Targets (Low / Avg / High): 75 rpm / 77.5 rpm / 85 rpm
  • 45–60% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes60% FTP 5 minutes60–75% FTP 3 minutes140% FTP 30 seconds75–60% FTP 2 minutes60% FTP 2 minutes60–75% FTP 3 minutes130% FTP 1 minute75–60% FTP 2 minutes60% FTP 2 minutes60–75% FTP 3 minutes121% FTP 2 minutes75–60% FTP 2 minutes60% FTP 2 minutes60–75% FTP 3 minutes150% FTP 30 seconds75–60% FTP 2 minutes60–75% FTP 3 minutes130% FTP 1 minute60–45% FTP 5 minutes
    ⏱️ 1h
    TSS: 67
    IF: 0.81
    Cadence Targets (Low / Avg / High): 75 rpm / 80 rpm / 85 rpm
  • 50% FTP 3 minutes65% FTP 1 minute75% FTP 1 minute85% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes121–140% FTP 2 minutes65% FTP 2 minutes121–140% FTP 2 minutes65% FTP 2 minutes121–140% FTP 2 minutes65% FTP 2 minutes121–140% FTP 2 minutes65% FTP 2 minutes121–140% FTP 2 minutes65% FTP 2 minutes50% FTP 5 minutes108–120% FTP 6 minutes50% FTP 5 minutes
    ⏱️ 52m
    TSS: 84
    IF: 0.98
  • 50–74% FTP 10 minutes121% FTP 1 minute50% FTP 1 minute 15 seconds121% FTP 1 minute50% FTP 1 minute 15 seconds121% FTP 1 minute50% FTP 1 minute 15 seconds121% FTP 1 minute50% FTP 1 minute 15 seconds121% FTP 1 minute50% FTP 1 minute 15 seconds121% FTP 1 minute50% FTP 1 minute 15 seconds121% FTP 1 minute50% FTP 1 minute 15 seconds121% FTP 1 minute50% FTP 1 minute 15 seconds80% FTP 25 minutes65–51% FTP 5 minutes
    ⏱️ 58m
    TSS: 71
    IF: 0.85
  • 45–75% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes50–90% FTP 3 minutes90% FTP 4 minutes50% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes50% FTP 2 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes55–45% FTP 5 minutes
    ⏱️ 59m
    TSS: 66
    IF: 0.81
  • 45–75% FTP 4 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes50–90% FTP 3 minutes90% FTP 4 minutes50% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes55% FTP 2 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes121% FTP 1 minute55% FTP 3 minutes55–45% FTP 5 minutes
    ⏱️ 1h 13m
    TSS: 85
    IF: 0.83
  • 45–75% FTP 5 minutes55% FTP 1 minute80% FTP 1 minute55% FTP 1 minute95% FTP 1 minute55% FTP 1 minute110% FTP 1 minute50% FTP 3 minutes55–90% FTP 1 minute175% FTP 25 seconds66% FTP 7 minutes55–85% FTP 1 minute175% FTP 25 seconds65% FTP 7 minutes55–85% FTP 1 minute175% FTP 25 seconds65% FTP 7 minutes55–85% FTP 1 minute175% FTP 25 seconds66% FTP 7 minutes55–85% FTP 1 minute175% FTP 25 seconds55% FTP 2 minutes55–45% FTP 5 minutes
    ⏱️ 56m 5s
    TSS: 69
    IF: 0.86
  • 45–75% FTP 5 minutes55% FTP 1 minute80% FTP 1 minute55% FTP 1 minute95% FTP 1 minute55% FTP 1 minute110% FTP 1 minute50% FTP 3 minutes200% FTP 30 seconds65% FTP 7 minutes200% FTP 30 seconds65% FTP 7 minutes200% FTP 30 seconds65% FTP 7 minutes200% FTP 30 seconds65% FTP 7 minutes200% FTP 30 seconds65% FTP 7 minutes50% FTP 5 minutes
    ⏱️ 56m 30s
    TSS: 90
    IF: 0.97
  • 45–75% FTP 5 minutes55% FTP 1 minute81% FTP 1 minute55% FTP 1 minute95% FTP 1 minute55% FTP 1 minute110% FTP 1 minute55% FTP 2 minutes65–84% FTP 1 minute165% FTP 30 seconds65% FTP 7 minutes65–84% FTP 1 minute165% FTP 30 seconds65% FTP 7 minutes65–84% FTP 1 minute165% FTP 30 seconds65% FTP 7 minutes65–84% FTP 1 minute165% FTP 30 seconds65% FTP 7 minutes65–84% FTP 1 minute165% FTP 30 seconds55% FTP 2 minutes55–45% FTP 5 minutes
    ⏱️ 55m 30s
    TSS: 68
    IF: 0.85
  • 45–75% FTP 5 minutes55% FTP 1 minute80% FTP 1 minute55% FTP 1 minute95% FTP 1 minute55% FTP 1 minute110% FTP 1 minute50% FTP 3 minutes200% FTP 30 seconds65% FTP 7 minutes200% FTP 30 seconds65% FTP 7 minutes200% FTP 30 seconds65% FTP 7 minutes200% FTP 30 seconds65% FTP 7 minutes200% FTP 30 seconds65% FTP 7 minutes200% FTP 30 seconds65% FTP 7 minutes50% FTP 5 minutes
    ⏱️ 1h 4m
    TSS: 104
    IF: 0.99
  • 45–70% FTP 10 minutes55% FTP 1 minute180% FTP 45 seconds55% FTP 2 minutes180% FTP 45 seconds55% FTP 2 minutes180% FTP 45 seconds55% FTP 2 minutes180% FTP 45 seconds55% FTP 2 minutes180% FTP 45 seconds55% FTP 2 minutes75% FTP 20 minutes55% FTP 1 minute180% FTP 45 seconds55% FTP 2 minutes180% FTP 45 seconds55% FTP 2 minutes180% FTP 45 seconds55% FTP 2 minutes180% FTP 45 seconds55% FTP 2 minutes180% FTP 45 seconds55% FTP 2 minutes50% FTP 3 minutes
    ⏱️ 1h 2m 30s
    TSS: 125
    IF: 1.09
  • 50% FTP 5 minutes55–75% FTP 5 minutes55% FTP 3 minutes150% FTP 10 seconds50% FTP 2 minutes150% FTP 10 seconds50% FTP 2 minutes81% FTP 4 minutes50% FTP 5 minutes120% FTP 30 seconds50% FTP 2 minutes120% FTP 30 seconds50% FTP 2 minutes120% FTP 30 seconds50% FTP 2 minutes55% FTP 10 minutes120% FTP 30 seconds50% FTP 2 minutes120% FTP 30 seconds50% FTP 2 minutes120% FTP 30 seconds50% FTP 2 minutes55% FTP 5 minutes
    ⏱️ 56m 20s
    TSS: 47
    IF: 0.71
  • 50% FTP 5 minutes55–75% FTP 5 minutes55% FTP 3 minutes150% FTP 10 seconds50% FTP 2 minutes150% FTP 10 seconds50% FTP 2 minutes81% FTP 4 minutes50% FTP 5 minutes120% FTP 30 seconds50% FTP 2 minutes120% FTP 30 seconds50% FTP 2 minutes120% FTP 30 seconds50% FTP 2 minutes120% FTP 30 seconds50% FTP 2 minutes55% FTP 10 minutes120% FTP 30 seconds50% FTP 2 minutes120% FTP 30 seconds50% FTP 2 minutes120% FTP 30 seconds50% FTP 2 minutes120% FTP 30 seconds50% FTP 2 minutes55% FTP 5 minutes
    ⏱️ 1h 1m 20s
    TSS: 53
    IF: 0.72
  • 55% FTP 3 minutes65% FTP 3 minutes80% FTP 3 minutes90% FTP 2 minutes55% FTP 3 minutes150% FTP 5 seconds55% FTP 55 seconds150% FTP 5 seconds55% FTP 55 seconds50% FTP 4 minutes190% FTP 30 seconds55% FTP 6 minutes190% FTP 30 seconds55% FTP 6 minutes190% FTP 30 seconds55% FTP 6 minutes50% FTP 2 minutes125% FTP 3 minutes55% FTP 6 minutes125% FTP 3 minutes55% FTP 6 minutes50% FTP 30 seconds
    ⏱️ 1h
    TSS: 84
    IF: 0.91
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 55% FTP 3 minutes70% FTP 3 minutes85% FTP 3 minutes55% FTP 3 minutes108% FTP 1 minute87% FTP 4 minutes50% FTP 3 minutes108% FTP 2 minutes87% FTP 3 minutes50% FTP 3 minutes108% FTP 3 minutes87% FTP 2 minutes50% FTP 3 minutes108% FTP 4 minutes87% FTP 1 minute50% FTP 3 minutes108% FTP 3 minutes87% FTP 2 minutes50% FTP 3 minutes108% FTP 2 minutes87% FTP 3 minutes50% FTP 3 minutes108% FTP 1 minute87% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 1h 10m
    TSS: 85
    IF: 0.85
    Cadence Targets (Low / Avg / High): 70 rpm / 77.5 rpm / 85 rpm
  • 55% FTP 3 minutes70% FTP 3 minutes85% FTP 3 minutes55% FTP 3 minutes110% FTP 1 minute87% FTP 4 minutes50% FTP 3 minutes110% FTP 2 minutes87% FTP 3 minutes50% FTP 3 minutes110% FTP 3 minutes87% FTP 2 minutes50% FTP 3 minutes110% FTP 4 minutes87% FTP 1 minute50% FTP 3 minutes110% FTP 3 minutes87% FTP 2 minutes50% FTP 3 minutes110% FTP 2 minutes87% FTP 3 minutes50% FTP 3 minutes110% FTP 1 minute87% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 1h 10m
    TSS: 87
    IF: 0.86
    Cadence Targets (Low / Avg / High): 70 rpm / 77.5 rpm / 85 rpm
  • 55% FTP 3 minutes70% FTP 3 minutes85% FTP 3 minutes55% FTP 3 minutes115% FTP 1 minute87% FTP 4 minutes50% FTP 3 minutes115% FTP 2 minutes87% FTP 3 minutes50% FTP 3 minutes115% FTP 3 minutes87% FTP 2 minutes50% FTP 3 minutes115% FTP 4 minutes87% FTP 1 minute50% FTP 3 minutes115% FTP 3 minutes87% FTP 2 minutes50% FTP 3 minutes115% FTP 2 minutes87% FTP 3 minutes50% FTP 3 minutes115% FTP 1 minute87% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 1h 10m
    TSS: 92
    IF: 0.89
    Cadence Targets (Low / Avg / High): 70 rpm / 77.5 rpm / 85 rpm
  • 50–75% FTP 7 minutes50% FTP 1 minute90% FTP 1 minute70% FTP 1 minute90% FTP 1 minute70% FTP 1 minute90% FTP 1 minute70% FTP 1 minute90% FTP 1 minute70% FTP 1 minute90% FTP 1 minute70% FTP 1 minute50% FTP 1 minute88% FTP 3 minutes50% FTP 3 minutes107% FTP 2 minutes50% FTP 2 minutes107% FTP 1 minute 30 seconds50% FTP 1 minute 30 seconds107% FTP 1 minute50% FTP 1 minute107% FTP 30 seconds50% FTP 5 minutes107% FTP 2 minutes50% FTP 2 minutes107% FTP 1 minute 30 seconds50% FTP 1 minute 30 seconds107% FTP 1 minute50% FTP 1 minute107% FTP 30 seconds50% FTP 5 minutes
    ⏱️ 54m
    TSS: 58
    IF: 0.80
    Cadence Targets (Low / Avg / High): 100 rpm / 100 rpm / 100 rpm
  • 40–60% FTP 7 minutes50% FTP 3 minutes250% FTP 10 seconds50% FTP 3 minutes250% FTP 10 seconds50% FTP 3 minutes250% FTP 10 seconds40% FTP 4 minutes50% FTP 3 minutes250% FTP 10 seconds50% FTP 3 minutes250% FTP 10 seconds50% FTP 3 minutes250% FTP 10 seconds40% FTP 4 minutes50% FTP 3 minutes250% FTP 10 seconds50% FTP 3 minutes250% FTP 10 seconds50% FTP 3 minutes250% FTP 10 seconds40% FTP 4 minutes50% FTP 3 minutes250% FTP 10 seconds50% FTP 3 minutes250% FTP 10 seconds50% FTP 3 minutes250% FTP 10 seconds40% FTP 5 minutes
    ⏱️ 1h 2m
    TSS: 119
    IF: 1.07
  • 40–60% FTP 7 minutes50% FTP 3 minutes250% FTP 15 seconds50% FTP 3 minutes250% FTP 15 seconds50% FTP 3 minutes250% FTP 15 seconds40% FTP 4 minutes50% FTP 3 minutes250% FTP 15 seconds50% FTP 3 minutes250% FTP 15 seconds50% FTP 3 minutes250% FTP 15 seconds40% FTP 4 minutes50% FTP 3 minutes250% FTP 15 seconds50% FTP 3 minutes250% FTP 15 seconds50% FTP 3 minutes250% FTP 15 seconds40% FTP 4 minutes50% FTP 3 minutes250% FTP 15 seconds50% FTP 3 minutes250% FTP 15 seconds50% FTP 3 minutes250% FTP 15 seconds40% FTP 5 minutes
    ⏱️ 1h 3m
    TSS: 146
    IF: 1.18
  • 40–60% FTP 7 minutes50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute175% FTP 30 seconds40% FTP 4 minutes50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute175% FTP 30 seconds40% FTP 4 minutes50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute50% FTP 1 minute175% FTP 30 seconds40% FTP 5 minutes
    ⏱️ 51m 30s
    TSS: 49
    IF: 0.76
  • 50–75% FTP 10 minutes55% FTP 2 minutes130% FTP 2 minutes 30 seconds75% FTP 10 minutes130% FTP 2 minutes 30 seconds75% FTP 10 minutes130% FTP 2 minutes 30 seconds75% FTP 10 minutes130% FTP 2 minutes 30 seconds75% FTP 10 minutes75–50% FTP 5 minutes
    ⏱️ 1h 7m
    TSS: 92
    IF: 0.90
  • 45–75% FTP 5 minutes50% FTP 1 minute70% FTP 1 minute50% FTP 1 minute80% FTP 1 minute50% FTP 1 minute103% FTP 1 minute50% FTP 2 minutes130% FTP 2 minutes55% FTP 6 minutes130% FTP 2 minutes55% FTP 6 minutes130% FTP 2 minutes55% FTP 6 minutes130% FTP 2 minutes55% FTP 6 minutes130% FTP 2 minutes55% FTP 6 minutes130% FTP 2 minutes55% FTP 6 minutes
    ⏱️ 1h 1m
    TSS: 84
    IF: 0.91
  • 45–75% FTP 5 minutes50% FTP 1 minute80% FTP 1 minute60% FTP 1 minute106% FTP 1 minute70% FTP 1 minute55% FTP 2 minutes130% FTP 45 seconds55% FTP 6 minutes130% FTP 45 seconds55% FTP 6 minutes130% FTP 45 seconds55% FTP 6 minutes130% FTP 45 seconds55% FTP 6 minutes130% FTP 45 seconds55% FTP 6 minutes130% FTP 45 seconds55% FTP 6 minutes55–45% FTP 5 minutes
    ⏱️ 57m 30s
    TSS: 56
    IF: 0.76
  • 45–75% FTP 5 minutes50% FTP 1 minute80% FTP 1 minute60% FTP 1 minute106% FTP 1 minute70% FTP 1 minute55% FTP 2 minutes130% FTP 50 seconds55% FTP 5 minutes130% FTP 50 seconds55% FTP 5 minutes130% FTP 50 seconds55% FTP 5 minutes130% FTP 50 seconds55% FTP 5 minutes130% FTP 50 seconds55% FTP 5 minutes130% FTP 50 seconds55% FTP 5 minutes55–45% FTP 5 minutes
    ⏱️ 52m
    TSS: 55
    IF: 0.79
  • 45–75% FTP 5 minutes50% FTP 1 minute70% FTP 1 minute50% FTP 1 minute80% FTP 1 minute50% FTP 1 minute106% FTP 1 minute50% FTP 2 minutes81% FTP 5 minutes50% FTP 5 minutes130% FTP 50 seconds55% FTP 4 minutes130% FTP 50 seconds55% FTP 4 minutes130% FTP 50 seconds55% FTP 4 minutes130% FTP 50 seconds55% FTP 4 minutes130% FTP 50 seconds55% FTP 4 minutes130% FTP 50 seconds55% FTP 4 minutes130% FTP 50 seconds55% FTP 4 minutes
    ⏱️ 56m 50s
    TSS: 63
    IF: 0.81
  • 45–75% FTP 5 minutes50% FTP 1 minute80% FTP 1 minute60% FTP 1 minute106% FTP 1 minute50% FTP 1 minute80% FTP 3 minutes55% FTP 2 minutes160% FTP 1 minute55% FTP 6 minutes160% FTP 1 minute55% FTP 6 minutes160% FTP 1 minute55% FTP 6 minutes160% FTP 1 minute55% FTP 6 minutes160% FTP 1 minute55% FTP 6 minutes160% FTP 1 minute55% FTP 6 minutes
    ⏱️ 57m
    TSS: 87
    IF: 0.95
  • 45–75% FTP 5 minutes55% FTP 1 minute90% FTP 1 minute65% FTP 1 minute90% FTP 1 minute65% FTP 1 minute90% FTP 1 minute65% FTP 1 minute90% FTP 1 minute65% FTP 1 minute55% FTP 1 minute95% FTP 3 minutes55% FTP 2 minutes115% FTP 1 minute55% FTP 3 minutes150% FTP 1 minute55% FTP 6 minutes160% FTP 1 minute55% FTP 6 minutes170% FTP 1 minute55% FTP 6 minutesFree Ride 1 minute55% FTP 6 minutesFree Ride 1 minute55% FTP 5 minutes55–45% FTP 5 minutes
    ⏱️ 1h 3m
    TSS: 76
    IF: 0.85
  • 45–70% FTP 5 minutes175% FTP 10 seconds50% FTP 50 seconds175% FTP 10 seconds50% FTP 50 seconds50% FTP 1 minute80% FTP 3 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes100% FTP 3 minutes50% FTP 3 minutes140% FTP 45 seconds60% FTP 2 minutes140% FTP 45 seconds60% FTP 2 minutes140% FTP 45 seconds60% FTP 2 minutes140% FTP 45 seconds60% FTP 2 minutes85% FTP 10 minutes95% FTP 3 minutes110% FTP 1 minute60% FTP 2 minutes95% FTP 3 minutes110% FTP 1 minute60% FTP 2 minutes95% FTP 3 minutes110% FTP 1 minute50% FTP 5 minutes
    ⏱️ 1h 3m
    TSS: 84
    IF: 0.89
  • 50% FTP 3 minutes75% FTP 1 minute50% FTP 1 minute75% FTP 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute50% FTP 3 minutes175% FTP 45 seconds60% FTP 4 minutes 15 seconds175% FTP 45 seconds60% FTP 4 minutes 15 seconds175% FTP 45 seconds60% FTP 4 minutes 15 seconds175% FTP 45 seconds60% FTP 4 minutes 15 seconds175% FTP 45 seconds60% FTP 4 minutes 15 seconds175% FTP 45 seconds60% FTP 4 minutes 15 seconds50% FTP 3 minutes95% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 57m
    TSS: 92
    IF: 0.98
    Cadence Targets (Low / Avg / High): 85 rpm / 85 rpm / 95 rpm
  • 50% FTP 3 minutes75% FTP 1 minute50% FTP 1 minute75% FTP 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute50% FTP 3 minutes175% FTP 45 seconds60% FTP 4 minutes 15 seconds175% FTP 45 seconds60% FTP 4 minutes 15 seconds175% FTP 45 seconds60% FTP 4 minutes 15 seconds175% FTP 45 seconds60% FTP 4 minutes 15 seconds175% FTP 45 seconds60% FTP 4 minutes 15 seconds175% FTP 45 seconds60% FTP 4 minutes 15 seconds50% FTP 3 minutes95% FTP 8 minutes50% FTP 5 minutes
    ⏱️ 1h
    TSS: 97
    IF: 0.98
    Cadence Targets (Low / Avg / High): 85 rpm / 87.5 rpm / 90 rpm
  • 50% FTP 3 minutes200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds60–75% FTP 3 minutes50% FTP 2 minutes90–104% FTP 5 minutes50% FTP 3 minutes121% FTP 2 minutes50% FTP 1 minute131% FTP 1 minute50% FTP 1 minute140% FTP 30 seconds50% FTP 5 minutes121% FTP 2 minutes50% FTP 1 minute131% FTP 1 minute50% FTP 1 minute140% FTP 30 seconds50% FTP 5 minutes121% FTP 2 minutes50% FTP 1 minute131% FTP 1 minute50% FTP 1 minute140% FTP 30 seconds50% FTP 5 minutes55–45% FTP 5 minutes
    ⏱️ 56m 30s
    TSS: 85
    IF: 0.95
  • 50% FTP 5 minutes170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes109% FTP 1 minute50% FTP 2 minutes90% FTP 3 minutes50% FTP 3 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes50% FTP 3 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes50% FTP 2 minutes55–45% FTP 5 minutes
    ⏱️ 55m 30s
    TSS: 88
    IF: 0.97
  • 50% FTP 5 minutes200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes109% FTP 1 minute50% FTP 3 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes50% FTP 3 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes50% FTP 3 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes120–175% FTP 45 seconds65% FTP 2 minutes50% FTP 2 minutes55–45% FTP 5 minutes
    ⏱️ 59m
    TSS: 98
    IF: 1.00
  • 40–75% FTP 5 minutes50% FTP 1 minute90% FTP 2 minutes50% FTP 3 minutes121% FTP 30 seconds50% FTP 3 minutes121% FTP 30 seconds50% FTP 3 minutes121% FTP 30 seconds50% FTP 3 minutes65% FTP 5 minutes121% FTP 30 seconds50% FTP 3 minutes121% FTP 30 seconds50% FTP 3 minutes121% FTP 30 seconds50% FTP 3 minutes55–45% FTP 7 minutes
    ⏱️ 44m
    TSS: 38
    IF: 0.71
  • 50% FTP 5 minutes60–75% FTP 5 minutes45% FTP 1 minute100% FTP 1 minute45% FTP 1 minute100% FTP 3 minutes45% FTP 3 minutes121% FTP 1 minute55% FTP 30 seconds121% FTP 1 minute55% FTP 30 seconds121% FTP 1 minute55% FTP 30 seconds121% FTP 1 minute55% FTP 30 seconds75% FTP 15 minutes45% FTP 3 minutes121% FTP 1 minute55% FTP 30 seconds121% FTP 1 minute55% FTP 30 seconds121% FTP 1 minute55% FTP 30 seconds121% FTP 1 minute55% FTP 30 seconds60–45% FTP 5 minutes
    ⏱️ 54m
    TSS: 66
    IF: 0.85
  • 44–75% FTP 10 minutes55% FTP 1 minute111% FTP 1 minute55% FTP 1 minute85% FTP 3 minutes55% FTP 2 minutes121% FTP 2 minutes50% FTP 2 minutes121% FTP 2 minutes50% FTP 2 minutes121% FTP 2 minutes50% FTP 2 minutes70% FTP 15 minutes55% FTP 2 minutes121% FTP 2 minutes50% FTP 2 minutes121% FTP 2 minutes50% FTP 2 minutes121% FTP 2 minutes50% FTP 2 minutes50% FTP 3 minutes
    ⏱️ 1h 2m
    TSS: 79
    IF: 0.87
  • 44–75% FTP 10 minutes55% FTP 1 minute111% FTP 1 minute55% FTP 1 minute85% FTP 3 minutes55% FTP 2 minutes106% FTP 3 minutes50% FTP 2 minutes106% FTP 3 minutes50% FTP 2 minutes106% FTP 3 minutes50% FTP 2 minutes70% FTP 15 minutes55% FTP 2 minutes106% FTP 3 minutes50% FTP 2 minutes106% FTP 3 minutes50% FTP 2 minutes106% FTP 3 minutes50% FTP 2 minutes50% FTP 3 minutes
    ⏱️ 1h 8m
    TSS: 79
    IF: 0.83
  • 50% FTP 5 minutes170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes109% FTP 1 minute50% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutes106% FTP 3 minutes65% FTP 2 minutes106% FTP 3 minutes65% FTP 2 minutes106% FTP 3 minutes65% FTP 2 minutes50% FTP 5 minutes111% FTP 3 minutes65% FTP 2 minutes111% FTP 3 minutes65% FTP 2 minutes111% FTP 3 minutes65% FTP 2 minutes50% FTP 5 minutes
    ⏱️ 1h
    TSS: 79
    IF: 0.88
    Cadence Targets (Low / Avg / High): 95 rpm / 95 rpm / 95 rpm
  • 50% FTP 3 minutes75% FTP 1 minute50% FTP 1 minute75% FTP 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute78% FTP 3 minutes50% FTP 1 minute106% FTP 30 seconds50% FTP 1 minute 30 seconds106% FTP 30 seconds50% FTP 1 minute 30 seconds106% FTP 30 seconds50% FTP 1 minute 30 seconds106% FTP 30 seconds50% FTP 1 minute 30 seconds80% FTP 5 minutes107% FTP 30 seconds50% FTP 1 minute 30 seconds107% FTP 30 seconds50% FTP 1 minute 30 seconds107% FTP 30 seconds50% FTP 1 minute 30 seconds107% FTP 30 seconds50% FTP 1 minute 30 seconds80% FTP 5 minutes106% FTP 30 seconds50% FTP 1 minute 30 seconds106% FTP 30 seconds50% FTP 1 minute 30 seconds106% FTP 30 seconds50% FTP 1 minute 30 seconds106% FTP 30 seconds50% FTP 1 minute 30 seconds50% FTP 5 minutes
    ⏱️ 54m
    TSS: 51
    IF: 0.75
  • 45–75% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes50–84% FTP 3 minutes85% FTP 4 minutes50% FTP 3 minutes95–115% FTP 45 seconds50% FTP 30 seconds63% FTP 2 minutes50% FTP 30 seconds95–115% FTP 45 seconds50% FTP 30 seconds63% FTP 2 minutes50% FTP 5 minutes 30 seconds85–110% FTP 1 minute 30 seconds50% FTP 30 seconds64% FTP 3 minutes50% FTP 30 seconds85–110% FTP 1 minute 30 seconds50% FTP 30 seconds63% FTP 3 minutes50% FTP 3 minutesFree Ride 1 minute50% FTP 1 minute63% FTP 4 minutes50% FTP 1 minuteFree Ride 1 minute50% FTP 1 minute55–45% FTP 5 minutes
    ⏱️ 1h
    TSS: 48
    IF: 0.69
  • 45–75% FTP 5 minutes80% FTP 1 minute50% FTP 1 minute80% FTP 1 minute50% FTP 1 minute98% FTP 1 minute50% FTP 1 minute98% FTP 1 minute50% FTP 1 minute50% FTP 2 minutes130% FTP 30 seconds121–150% FTP 2 minutes50% FTP 3 minutes130% FTP 30 seconds121–150% FTP 2 minutes50% FTP 3 minutes130% FTP 30 seconds121–150% FTP 2 minutes50% FTP 3 minutes50% FTP 2 minutes130% FTP 30 seconds121–150% FTP 2 minutes50% FTP 3 minutes130% FTP 30 seconds121–150% FTP 2 minutes50% FTP 3 minutes130% FTP 30 seconds121–150% FTP 2 minutes50% FTP 3 minutes55–45% FTP 6 minutes
    ⏱️ 56m
    TSS: 93
    IF: 1.00
    Cadence Targets (Low / Avg / High): 85 rpm / 85 rpm / 85 rpm
  • 45–75% FTP 5 minutes80% FTP 1 minute50% FTP 1 minute80% FTP 1 minute50% FTP 1 minute98% FTP 1 minute50% FTP 1 minute98% FTP 1 minute50% FTP 1 minute50% FTP 1 minute110% FTP 30 seconds60–75% FTP 5 minutes50% FTP 1 minute110% FTP 30 seconds60–75% FTP 5 minutes50% FTP 2 minutes130% FTP 30 seconds121–150% FTP 2 minutes50% FTP 2 minutes130% FTP 30 seconds121–150% FTP 2 minutes50% FTP 2 minutes130% FTP 30 seconds121–150% FTP 2 minutes50% FTP 2 minutes130% FTP 30 seconds121–150% FTP 2 minutes50% FTP 2 minutes80% FTP 8 minutes75–45% FTP 5 minutes
    ⏱️ 59m
    TSS: 87
    IF: 0.94
    Cadence Targets (Low / Avg / High): 85 rpm / 85 rpm / 85 rpm
  • 45–75% FTP 5 minutes80% FTP 1 minute50% FTP 1 minute80% FTP 1 minute50% FTP 1 minute98% FTP 1 minute50% FTP 1 minute98% FTP 1 minute50% FTP 1 minute50% FTP 1 minute130% FTP 30 seconds121–150% FTP 2 minutes50% FTP 2 minutes130% FTP 30 seconds121–150% FTP 2 minutes50% FTP 2 minutes130% FTP 30 seconds121–150% FTP 2 minutes50% FTP 2 minutes130% FTP 30 seconds121–150% FTP 2 minutes50% FTP 2 minutes50% FTP 5 minutes150% FTP 2 minutes50% FTP 2 minutes141% FTP 2 minutes50% FTP 2 minutes132% FTP 2 minutes50% FTP 2 minutes124% FTP 2 minutes50% FTP 2 minutes55–45% FTP 5 minutes
    ⏱️ 58m
    TSS: 105
    IF: 1.04
    Cadence Targets (Low / Avg / High): 85 rpm / 85 rpm / 85 rpm
  • 50–75% FTP 10 minutes50% FTP 1 minute120% FTP 30 seconds55% FTP 3 minutes120% FTP 30 seconds55% FTP 3 minutes120% FTP 30 seconds55% FTP 3 minutes81% FTP 10 minutes55% FTP 5 minutes120% FTP 30 seconds55% FTP 3 minutes120% FTP 30 seconds55% FTP 3 minutes120% FTP 30 seconds55% FTP 3 minutes81% FTP 10 minutes75–50% FTP 5 minutes
    ⏱️ 1h 2m
    TSS: 59
    IF: 0.75
    Cadence Targets (Low / Avg / High): 50 rpm / 50 rpm / 85 rpm
  • 50–75% FTP 10 minutes50% FTP 1 minute98% FTP 45 seconds55% FTP 3 minutes98% FTP 45 seconds55% FTP 3 minutes98% FTP 45 seconds55% FTP 3 minutes81% FTP 10 minutes55% FTP 5 minutes98% FTP 45 seconds55% FTP 3 minutes98% FTP 45 seconds55% FTP 3 minutes98% FTP 45 seconds55% FTP 3 minutes81% FTP 10 minutes75–50% FTP 5 minutes
    ⏱️ 1h 3m 30s
    TSS: 56
    IF: 0.73
    Cadence Targets (Low / Avg / High): 50 rpm / 50 rpm / 50 rpm
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes200% FTP 30 seconds100% FTP 2 minutes200% FTP 20 seconds65% FTP 7 minutes200% FTP 30 seconds100% FTP 2 minutes200% FTP 20 seconds65% FTP 7 minutes200% FTP 30 seconds100% FTP 2 minutes200% FTP 20 seconds65% FTP 7 minutes200% FTP 30 seconds100% FTP 2 minutes200% FTP 20 seconds50% FTP 3 minutes55–50% FTP 5 minutes
    ⏱️ 56m 20s
    TSS: 106
    IF: 1.06
  • 42–70% FTP 5 minutes50% FTP 2 minutes70% FTP 3 minutes175% FTP 10 seconds50% FTP 50 seconds175% FTP 10 seconds50% FTP 50 seconds175% FTP 10 seconds50% FTP 50 seconds175% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes80% FTP 4 minutes50% FTP 3 minutes125% FTP 45 seconds106–88% FTP 4 minutes 15 seconds125% FTP 45 seconds80% FTP 5 minutes110% FTP 1 minute88–106% FTP 7 minutes65% FTP 2 minutes80–98% FTP 3 minutes125% FTP 30 seconds95% FTP 3 minutes95–107% FTP 3 minutes110% FTP 1 minute50% FTP 5 minutes
    ⏱️ 59m 15s
    TSS: 80
    IF: 0.89
    Cadence Targets (Low / Avg / High): 60 rpm / 70 rpm / 90 rpm
  • 45–65% FTP 6 minutes55% FTP 1 minute80% FTP 1 minute55% FTP 1 minute95% FTP 1 minute55% FTP 3 minutes125% FTP 30 seconds80% FTP 5 minutes140% FTP 30 seconds95% FTP 5 minutes50% FTP 5 minutes125% FTP 30 seconds80% FTP 3 minutes140% FTP 30 seconds109% FTP 3 minutes50% FTP 5 minutes125% FTP 30 seconds91% FTP 3 minutes140% FTP 30 seconds112% FTP 2 minutes50% FTP 3 minutes55–45% FTP 5 minutes
    ⏱️ 55m
    TSS: 68
    IF: 0.86
  • 50% FTP 5 minutes50–75% FTP 4 minutes80% FTP 2 minutes55% FTP 1 minute85% FTP 1 minute60% FTP 1 minute85% FTP 1 minute60% FTP 1 minute85% FTP 1 minute60% FTP 1 minute55% FTP 1 minute95% FTP 3 minutes55% FTP 1 minute80% FTP 4 minutes80–110% FTP 30 seconds125% FTP 30 seconds55% FTP 1 minute80% FTP 4 minutes80–110% FTP 30 seconds125% FTP 30 seconds55% FTP 1 minute80% FTP 4 minutes80–110% FTP 30 seconds125% FTP 30 seconds55% FTP 1 minute80% FTP 4 minutes80–110% FTP 30 seconds125% FTP 30 seconds55% FTP 1 minute65–95% FTP 3 minutes105% FTP 1 minute50% FTP 5 minutes
    ⏱️ 56m
    TSS: 60
    IF: 0.80
    Cadence Targets (Low / Avg / High): 100 rpm / 110 rpm / 110 rpm
  • 50% FTP 5 minutes50–75% FTP 4 minutes80% FTP 2 minutes55% FTP 1 minute85% FTP 1 minute60% FTP 1 minute85% FTP 1 minute60% FTP 1 minute85% FTP 1 minute60% FTP 1 minute55% FTP 1 minute95% FTP 3 minutes55% FTP 1 minute80% FTP 4 minutes80–110% FTP 45 seconds115% FTP 45 seconds55% FTP 1 minute80% FTP 4 minutes80–110% FTP 45 seconds115% FTP 45 seconds55% FTP 1 minute80% FTP 4 minutes80–110% FTP 45 seconds115% FTP 45 seconds55% FTP 1 minute80% FTP 4 minutes80–110% FTP 45 seconds115% FTP 45 seconds55% FTP 1 minute65–95% FTP 3 minutes105% FTP 2 minutes50% FTP 5 minutes
    ⏱️ 59m
    TSS: 65
    IF: 0.81
    Cadence Targets (Low / Avg / High): 100 rpm / 110 rpm / 110 rpm
  • 50% FTP 5 minutes50–75% FTP 4 minutes80% FTP 2 minutes55% FTP 1 minute85% FTP 1 minute60% FTP 1 minute85% FTP 1 minute60% FTP 1 minute85% FTP 1 minute60% FTP 1 minute55% FTP 1 minute95% FTP 3 minutes55% FTP 1 minute80% FTP 4 minutes80–110% FTP 1 minute115% FTP 45 seconds55% FTP 1 minute80% FTP 4 minutes80–110% FTP 1 minute115% FTP 45 seconds55% FTP 1 minute80% FTP 4 minutes80–110% FTP 1 minute115% FTP 45 seconds55% FTP 1 minute80% FTP 4 minutes80–110% FTP 1 minute115% FTP 45 seconds55% FTP 1 minute65–95% FTP 3 minutes105% FTP 2 minutes50% FTP 5 minutes
    ⏱️ 1h
    TSS: 66
    IF: 0.81
    Cadence Targets (Low / Avg / High): 100 rpm / 110 rpm / 110 rpm
  • 50% FTP 3 minutes175% FTP 10 seconds50% FTP 50 seconds175% FTP 10 seconds50% FTP 50 seconds175% FTP 10 seconds50% FTP 50 seconds175% FTP 10 seconds50% FTP 50 seconds70% FTP 3 minutes50% FTP 2 minutes85% FTP 5 minutes50% FTP 3 minutes95–105% FTP 4 minutes135% FTP 1 minute50% FTP 2 minutes135% FTP 1 minute50% FTP 2 minutes135% FTP 1 minute50% FTP 2 minutes135% FTP 1 minute50% FTP 2 minutes50% FTP 5 minutes95–105% FTP 4 minutes135% FTP 1 minute50% FTP 2 minutes135% FTP 1 minute50% FTP 2 minutes135% FTP 1 minute50% FTP 2 minutes135% FTP 1 minute50% FTP 2 minutes50% FTP 3 minutes
    ⏱️ 1h
    TSS: 88
    IF: 0.94
  • 45–60% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes65% FTP 25 minutes50% FTP 3 minutes88–130% FTP 2 minutes50% FTP 3 minutes88–130% FTP 2 minutes50% FTP 3 minutes55–50% FTP 6 minutes
    ⏱️ 53m
    TSS: 46
    IF: 0.72
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute65% FTP 25 minutes200% FTP 30 seconds100% FTP 2 minutes200% FTP 30 seconds65% FTP 7 minutes200% FTP 20 seconds100% FTP 2 minutes200% FTP 20 seconds50% FTP 3 minutes55–50% FTP 5 minutes
    ⏱️ 52m 40s
    TSS: 77
    IF: 0.93