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MyWhoosh Beginner Workouts List

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Showing all 47 workouts.

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  • 50% FTP 3 minutes180% FTP 10 seconds50% FTP 50 seconds180% FTP 10 seconds50% FTP 50 seconds180% FTP 10 seconds50% FTP 50 seconds180% FTP 10 seconds50% FTP 50 seconds70% FTP 3 minutes57% FTP 2 minutes81% FTP 5 minutes56% FTP 3 minutes86% FTP 5 minutes85% FTP 5 minutes85% FTP 5 minutes56% FTP 5 minutes93% FTP 1 minute 40 seconds65% FTP 1 minute 40 seconds50% FTP 5 minutes
    ⏱️ 48m 20s
    TSS: 54
    IF: 0.81
    Cadence Targets (Low / Avg / High): 90 rpm / 95 rpm / 100 rpm
  • 45–70% FTP 5 minutes 30 seconds50% FTP 1 minute106% FTP 1 minute50% FTP 4 minutes109% FTP 1 minute50% FTP 4 minutes112% FTP 1 minute50% FTP 4 minutes115% FTP 1 minute50% FTP 4 minutes115% FTP 1 minuteFree Ride 1 hour
    ⏱️ 1h 27m 30s
    TSS: 49
    IF: 0.57
  • 45–70% FTP 5 minutes 30 seconds50% FTP 1 minute125% FTP 20 seconds50% FTP 4 minutes130% FTP 20 seconds50% FTP 4 minutes135% FTP 20 seconds50% FTP 4 minutes140% FTP 20 seconds50% FTP 4 minutes145% FTP 20 secondsFree Ride 1 hour
    ⏱️ 1h 24m 10s
    TSS: 42
    IF: 0.55
  • 45–70% FTP 5 minutes 30 seconds50% FTP 1 minute125% FTP 30 seconds50% FTP 4 minutes130% FTP 30 seconds50% FTP 4 minutes135% FTP 30 seconds50% FTP 4 minutes140% FTP 30 seconds50% FTP 4 minutes145% FTP 30 secondsFree Ride 1 hour
    ⏱️ 1h 25m
    TSS: 50
    IF: 0.59
  • 39–59% FTP 3 minutes55% FTP 3 minutes65% FTP 30 seconds75% FTP 30 seconds65% FTP 30 seconds75% FTP 30 seconds60% FTP 4 minutes65% FTP 2 minutes75% FTP 2 minutes65% FTP 2 minutes75% FTP 2 minutes65% FTP 2 minutes75% FTP 2 minutes60% FTP 4 minutes65% FTP 2 minutes75% FTP 2 minutes65% FTP 2 minutes75% FTP 2 minutes65% FTP 2 minutes75% FTP 2 minutes60% FTP 1 minute65% FTP 3 minutes75% FTP 4 minutes65% FTP 2 minutes75% FTP 2 minutes65% FTP 2 minutes75% FTP 2 minutes60% FTP 1 minute65% FTP 3 minutes75% FTP 4 minutes65% FTP 2 minutes75% FTP 2 minutes65% FTP 2 minutes75% FTP 2 minutes60% FTP 1 minute65% FTP 2 minutes75% FTP 4 minutes65% FTP 2 minutes75% FTP 3 minutes65% FTP 2 minutes75% FTP 2 minutes60% FTP 1 minute40% FTP 1 minute
    ⏱️ 1h 30m
    TSS: 71
    IF: 0.69
  • 50% FTP 3 minutes70% FTP 1 minute50% FTP 1 minute70% FTP 1 minute50% FTP 1 minute80% FTP 1 minute50% FTP 1 minute80% FTP 1 minute50% FTP 1 minute50% FTP 3 minutes60–75% FTP 10 minutes50% FTP 3 minutes80% FTP 1 minute50% FTP 3 minutes60–75% FTP 10 minutes50% FTP 3 minutes80% FTP 1 minute50% FTP 3 minutes
    ⏱️ 48m
    TSS: 33
    IF: 0.63
  • 45–65% FTP 5 minutes70% FTP 30 seconds90% FTP 30 seconds70% FTP 30 seconds90% FTP 30 seconds70% FTP 30 seconds90% FTP 30 seconds70% FTP 30 seconds90% FTP 30 seconds70% FTP 30 seconds90% FTP 30 seconds45% FTP 2 minutes90% FTP 3 minutes45% FTP 1 minute76% FTP 12 minutes55% FTP 3 minutes76% FTP 12 minutes55% FTP 3 minutes76% FTP 12 minutes55% FTP 3 minutes55–45% FTP 2 minutes
    ⏱️ 1h 3m
    TSS: 57
    IF: 0.73
  • 45–60% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes88% FTP 4 minutes50% FTP 2 minutes61–80% FTP 5 minutes60% FTP 2 minutes61–80% FTP 5 minutes65% FTP 2 minutes61–80% FTP 5 minutes65% FTP 2 minutes61–80% FTP 5 minutes65% FTP 2 minutes61–80% FTP 5 minutes75–50% FTP 5 minutes
    ⏱️ 53m
    TSS: 46
    IF: 0.71
  • 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
  • 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
  • 40–70% FTP 5 minutes50% FTP 1 minute62% FTP 5 minutes75% FTP 5 minutes62% FTP 5 minutes75% FTP 5 minutes62% FTP 5 minutes75% FTP 5 minutes50% FTP 1 minute66–40% FTP 5 minutes
    ⏱️ 42m
    TSS: 32
    IF: 0.67
  • 40–75% FTP 5 minutes50% FTP 1 minute64–71% FTP 10 minutes71–62% FTP 5 minutes62–71% FTP 5 minutes74% FTP 5 minutes71–64% FTP 7 minutes64–50% FTP 6 minutes 35 seconds
    ⏱️ 44m 35s
    TSS: 33
    IF: 0.66
    Cadence Targets (Low / Avg / High): 85 rpm / 90 rpm / 95 rpm
  • 42–70% FTP 5 minutes65% FTP 5 minutes65–73% FTP 2 minutes73% FTP 5 minutes73–68% FTP 2 minutes65% FTP 1 minute 50 seconds65% FTP 3 minutes66–75% FTP 5 minutes73% FTP 10 minutes75–41% FTP 5 minutes
    ⏱️ 43m 50s
    TSS: 35
    IF: 0.69
  • 45–75% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes50–90% FTP 3 minutes90% FTP 4 minutes50% FTP 3 minutes130% FTP 10 seconds70% FTP 4 minutes 50 seconds130% FTP 10 seconds70% FTP 4 minutes 50 seconds130% FTP 10 seconds70% FTP 4 minutes 50 seconds130% FTP 10 seconds70% FTP 4 minutes 50 seconds130% FTP 10 seconds70% FTP 4 minutes 50 seconds130% FTP 10 seconds70% FTP 4 minutes 50 seconds130% FTP 10 seconds70% FTP 4 minutes 50 seconds75–45% FTP 5 minutes
    ⏱️ 1h
    TSS: 56
    IF: 0.74
  • 50% FTP 5 minutes70% FTP 3 minutes50% FTP 2 minutes90% FTP 3 minutes50% FTP 3 minutes90% FTP 30 seconds75% FTP 3 minutes 30 seconds90% FTP 30 seconds75% FTP 3 minutes 30 seconds90% FTP 30 seconds75% FTP 3 minutes 30 seconds50% FTP 3 minutes90% FTP 30 seconds75% FTP 3 minutes 30 seconds90% FTP 30 seconds75% FTP 3 minutes 30 seconds90% FTP 30 seconds75% FTP 3 minutes 30 seconds50% FTP 3 minutes90% FTP 30 seconds75% FTP 3 minutes 30 seconds90% FTP 30 seconds75% FTP 3 minutes 30 seconds90% FTP 30 seconds75% FTP 3 minutes 30 seconds75–45% FTP 5 minutes
    ⏱️ 1h 3m
    TSS: 56
    IF: 0.73
  • 50% FTP 5 minutes70% FTP 3 minutes50% FTP 2 minutes90% FTP 3 minutes50% FTP 3 minutes77% FTP 8 minutes50% FTP 3 minutes75% FTP 8 minutes50% FTP 3 minutes73% FTP 8 minutes70% FTP 1 minute 15 seconds64% FTP 1 minute 15 seconds56% FTP 1 minute 15 seconds45% FTP 1 minute 15 seconds
    ⏱️ 51m
    TSS: 42
    IF: 0.70
  • 50–70% FTP 5 minutes56% FTP 1 minute109% FTP 1 minute57% FTP 2 minutes80% FTP 3 minutes57% FTP 2 minutesFree Ride 8 minutesFree Ride 1 minuteFree Ride 8 minutesFree Ride 1 minuteFree Ride 8 minutesFree Ride 1 minuteFree Ride 5 minutes60–50% FTP 4 minutes
    ⏱️ 50m
    TSS: 25
    IF: 0.54
  • 50% FTP 4 minutes70% FTP 30 seconds86% FTP 30 seconds70% FTP 30 seconds86% FTP 30 seconds70% FTP 30 seconds86% FTP 30 seconds70% FTP 30 seconds86% FTP 30 seconds70% FTP 30 seconds86% FTP 30 seconds50% FTP 3 minutes83% FTP 4 minutes90% FTP 1 minute66% FTP 3 minutes83% FTP 4 minutes91% FTP 1 minute66% FTP 3 minutes83% FTP 4 minutes90% FTP 1 minute65% FTP 3 minutes83% FTP 4 minutes91% FTP 1 minute50% FTP 5 minutes95% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 55m
    TSS: 54
    IF: 0.76
    Cadence Targets (Low / Avg / High): 70 rpm / 90 rpm / 95 rpm
  • 50% FTP 3 minutes150% FTP 10 seconds50% FTP 50 seconds150% FTP 10 seconds50% FTP 50 seconds150% FTP 10 seconds50% FTP 50 seconds150% FTP 10 seconds50% FTP 50 seconds70% FTP 3 minutes50% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutes65–105% FTP 3 minutes55% FTP 4 minutes65–105% FTP 3 minutes55% FTP 4 minutes65–105% FTP 3 minutes55% FTP 4 minutes75–95% FTP 3 minutes55% FTP 3 minutes75–95% FTP 3 minutes55% FTP 3 minutes75–95% FTP 3 minutes55% FTP 5 minutes
    ⏱️ 1h 1m
    TSS: 59
    IF: 0.76
    Cadence Targets (Low / Avg / High): 65 rpm / 70 rpm / 75 rpm
  • 40–70% FTP 5 minutes50% FTP 2 minutes83% FTP 2 minutes50% FTP 1 minute83% FTP 2 minutes50% FTP 1 minute50% FTP 2 minutes95% FTP 1 minute50% FTP 2 minutes95% FTP 1 minute50% FTP 2 minutes95% FTP 1 minute50% FTP 2 minutes50% FTP 1 minute60–40% FTP 5 minutes
    ⏱️ 30m
    TSS: 23
    IF: 0.67
  • 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
  • 50–70% FTP 5 minutes55% FTP 1 minute70% FTP 5 minutes55% FTP 1 minute88% FTP 1 minute73% FTP 2 minutes88% FTP 1 minute73% FTP 2 minutes88% FTP 1 minute73% FTP 2 minutes88% FTP 1 minute73% FTP 2 minutes88% FTP 1 minute73% FTP 2 minutes88% FTP 1 minute73% FTP 2 minutes88% FTP 1 minute73% FTP 2 minutes88% FTP 1 minute73% FTP 2 minutes88% FTP 1 minute73% FTP 2 minutes88% FTP 1 minute73% FTP 2 minutes55% FTP 1 minute80% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 55
    IF: 0.75
  • 50% FTP 5 minutes80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds50% FTP 3 minutes70% FTP 10 minutes55% FTP 2 minutes83% FTP 5 minutes50% FTP 3 minutes83% FTP 5 minutes50% FTP 3 minutes83% FTP 5 minutes50% FTP 3 minutes83% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 49
    IF: 0.71
    Cadence Targets (Low / Avg / High): 65 rpm / 67.5 rpm / 70 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 1 minute75% FTP 5 minutes88% FTP 5 minutes75% FTP 5 minutes88% FTP 5 minutes75% FTP 5 minutes88% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 60
    IF: 0.78
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes65% FTP 3 minutes68% FTP 3 minutes71% FTP 3 minutes74% FTP 3 minutes77% FTP 3 minutes55% FTP 1 minute71% FTP 3 minutes74% FTP 3 minutes77% FTP 3 minutes80% FTP 3 minutes83% FTP 3 minutes55% FTP 1 minute77% FTP 3 minutes80% FTP 3 minutes83% FTP 3 minutes86% FTP 3 minutes89% FTP 3 minutes50% FTP 5 minutes
    ⏱️ 1h 8m
    TSS: 65
    IF: 0.76
  • 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 minutesFree Ride 45 minutes50% FTP 5 minutes
    ⏱️ 1h 6m
    TSS: 39
    IF: 0.59
  • 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
  • 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 seconds50% FTP 3 minutes92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 5 minutes95–105% FTP 5 minutes50% FTP 1 minute 15 seconds95–105% FTP 5 minutes50% FTP 1 minute 15 seconds95–105% FTP 5 minutes50% FTP 1 minute 15 seconds95–105% FTP 5 minutes50% FTP 1 minute 15 seconds95–105% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 1h 1m
    TSS: 78
    IF: 0.87
  • 45–75% FTP 5 minutes60% FTP 1 minute80% FTP 5 minutes65% FTP 1 minute75% FTP 30 seconds90% FTP 30 seconds75% FTP 30 seconds90% FTP 30 seconds75% FTP 30 seconds90% FTP 30 seconds75% FTP 30 seconds90% FTP 30 seconds75% FTP 30 seconds90% FTP 30 seconds65% FTP 2 minutes80% FTP 2 minutes60% FTP 3 minutes80% FTP 2 minutes60% FTP 3 minutes80% FTP 2 minutes60% FTP 3 minutes80% FTP 2 minutes60% FTP 3 minutes85% FTP 3 minutes60% FTP 3 minutes85% FTP 3 minutes60% FTP 3 minutes65–50% FTP 5 minutes
    ⏱️ 56m
    TSS: 49
    IF: 0.72
  • 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 minutes80% FTP 3 minutes50% FTP 1 minute75–88% FTP 6 minutes50% FTP 2 minutes75–88% FTP 6 minutes50% FTP 2 minutes75–88% FTP 6 minutes50% FTP 2 minutes75–88% FTP 6 minutes50% FTP 2 minutes80% FTP 3 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 52
    IF: 0.73
    Cadence Targets (Low / Avg / High): 80 rpm / 85 rpm / 90 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 minute70% FTP 4 minutes50% FTP 3 minutes80% FTP 4 minutes50% FTP 1 minute75–88% FTP 6 minutes88–75% FTP 6 minutes50% FTP 2 minutes75–88% FTP 6 minutes88–75% FTP 6 minutes50% FTP 2 minutes80% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 1h
    TSS: 55
    IF: 0.74
    Cadence Targets (Low / Avg / High): 80 rpm / 85 rpm / 90 rpm
  • 50% FTP 5 minutes175% FTP 10 seconds50% FTP 50 seconds175% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes109% FTP 1 minute50% FTP 2 minutes80% FTP 5 minutes50% FTP 2 minutes100% FTP 3 minutes50% FTP 3 minutesFree Ride 30 seconds65% FTP 4 minutes 30 secondsFree Ride 30 seconds65% FTP 4 minutes 30 secondsFree Ride 30 seconds65% FTP 4 minutes 30 secondsFree Ride 30 seconds65% FTP 4 minutes 30 secondsFree Ride 30 seconds65% FTP 4 minutes 30 secondsFree Ride 30 seconds65% FTP 4 minutes 30 seconds50% FTP 4 minutes
    ⏱️ 59m
    TSS: 51
    IF: 0.72
  • 40–70% FTP 5 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 3 minutes88% FTP 3 minutes73% FTP 7 minutes88% FTP 3 minutes73% FTP 7 minutes88% FTP 3 minutes73% FTP 7 minutes50% FTP 5 minutes
    ⏱️ 45m
    TSS: 43
    IF: 0.75
  • 40–70% FTP 5 minutes50% FTP 1 minute71% FTP 5 minutes82% FTP 4 minutes95% FTP 3 minutes109% FTP 1 minute50% FTP 5 minutes70% FTP 5 minutes82% FTP 4 minutes95% FTP 3 minutes109% FTP 1 minute75–42% FTP 7 minutes
    ⏱️ 44m
    TSS: 45
    IF: 0.78
  • 46–70% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutesFree Ride 15 minutes80% FTP 6 minutes50% FTP 20 seconds110% FTP 20 seconds50% FTP 3 minutes80% FTP 6 minutes50% FTP 20 seconds110% FTP 20 seconds50% FTP 3 minutes80% FTP 6 minutes50% FTP 20 seconds110% FTP 20 seconds50% FTP 5 minutes
    ⏱️ 1h 3m
    TSS: 52
    IF: 0.70
    Cadence Targets (Low / Avg / High): 60 rpm / 85 rpm / 110 rpm
  • 50% FTP 5 minutes65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds50% FTP 3 minutes83% FTP 4 minutes90% FTP 1 minute50% FTP 3 minutes83% FTP 4 minutes91% FTP 1 minute50% FTP 3 minutes83% FTP 4 minutes90% FTP 1 minute50% FTP 3 minutes83% FTP 4 minutes91% FTP 1 minute50% FTP 5 minutes95% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 56m
    TSS: 52
    IF: 0.74
    Cadence Targets (Low / Avg / High): 70 rpm / 90 rpm / 95 rpm
  • 40–70% FTP 5 minutes50% FTP 1 minute86% FTP 8 minutes50% FTP 5 minutes86% FTP 8 minutes50% FTP 5 minutes86% FTP 8 minutes50% FTP 5 minutes60–40% FTP 5 minutes
    ⏱️ 50m
    TSS: 47
    IF: 0.74
  • 40–70% FTP 5 minutes50% FTP 1 minute86% FTP 5 minutes50% FTP 5 minutes86% FTP 5 minutes50% FTP 5 minutes86% FTP 5 minutes50% FTP 5 minutes60–40% FTP 5 minutes
    ⏱️ 41m
    TSS: 35
    IF: 0.71
  • 50–71% FTP 10 minutes50% FTP 5 minutes88% FTP 4 minutes 45 seconds150% FTP 15 seconds88% FTP 4 minutes 45 seconds150% FTP 15 seconds88% FTP 4 minutes 45 seconds150% FTP 15 seconds60–50% FTP 10 minutes
    ⏱️ 40m
    TSS: 41
    IF: 0.78
  • 45–60% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes92% FTP 4 minutes50% FTP 3 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes50% FTP 5 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes75–45% FTP 5 minutes
    ⏱️ 56m
    TSS: 57
    IF: 0.78
    Cadence Targets (Low / Avg / High): 75 rpm / 80 rpm / 85 rpm
  • 50–75% 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 minutes76–94% FTP 10 minutes55% FTP 2 minutes89% FTP 5 minutes55% FTP 4 minutes89% FTP 5 minutes55% FTP 4 minutes89% FTP 5 minutes55% FTP 4 minutes89% FTP 5 minutes55% FTP 4 minutes55–45% FTP 5 minutes
    ⏱️ 1h 5m
    TSS: 65
    IF: 0.77
  • 40–75% FTP 5 minutes50% FTP 5 minutes65% FTP 3 minutes50% FTP 2 minutes81% FTP 3 minutes50% FTP 2 minutes95% FTP 2 minutes50% FTP 3 minutes109% FTP 30 seconds50% FTP 1 minute60–45% FTP 5 minutes
    ⏱️ 31m 30s
    TSS: 24
    IF: 0.66
  • 40–70% FTP 5 minutes50% FTP 2 minutes76% FTP 5 minutes50% FTP 4 minutes81% FTP 5 minutes50% FTP 4 minutes95% FTP 5 minutes50% FTP 1 minute70–40% FTP 5 minutes
    ⏱️ 36m
    TSS: 32
    IF: 0.72
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute95% FTP 1 minute50% FTP 2 minutes80% FTP 4 minutes50% FTP 3 minutes60–70% FTP 7 minutes70% FTP 3 minutes70–60% FTP 7 minutes60–75% FTP 7 minutes75% FTP 5 minutes75–65% FTP 7 minutes65% FTP 5 minutes65–50% FTP 3 minutes
    ⏱️ 1h
    TSS: 47
    IF: 0.68
  • 45–75% FTP 4 minutes50% FTP 1 minute107% FTP 1 minute65% FTP 15 minutes90–104% FTP 5 minutes65% FTP 1 minute90–104% FTP 5 minutes65% FTP 1 minute50% FTP 3 minutes
    ⏱️ 36m
    TSS: 38
    IF: 0.79
  • 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 minutesFree Ride 30 minutes106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds70–45% FTP 5 minutes
    ⏱️ 57m
    TSS: 56
    IF: 0.77
  • 47–60% FTP 3 minutes65% FTP 1 minute81% FTP 1 minute90% FTP 1 minute50% FTP 2 minutes73% FTP 4 minutes50% FTP 3 minutes76–89% FTP 4 minutes76–89% FTP 4 minutes76–89% FTP 4 minutes65% FTP 2 minutes76–89% FTP 4 minutes76–89% FTP 4 minutes76–89% FTP 4 minutes65% FTP 2 minutes76–89% FTP 4 minutes76–89% FTP 4 minutes76–89% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 1h
    TSS: 60
    IF: 0.77