MyWhoosh Beginner Workouts List

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• 15min Varied Tempo #1
  ⏱️ 48m 20s

  TSS: 54

  IF: 0.81

  Cadence Targets (Low / Avg / High): 90 rpm / 95 rpm / 100 rpm
• 1min + Endurance #1
  ⏱️ 1h 27m 30s

  TSS: 49

  IF: 0.57
• 20sec + Endurance #1
  ⏱️ 1h 24m 10s

  TSS: 42

  IF: 0.55
• 30sec + Endurance #1
  ⏱️ 1h 25m

  TSS: 50

  IF: 0.59
• 90 Minute Endurance
  ⏱️ 1h 30m

  TSS: 71

  IF: 0.69
• Active Recovery
  ⏱️ 48m

  TSS: 33

  IF: 0.63
• Aerobic 12's #1
  ⏱️ 1h 3m

  TSS: 57

  IF: 0.73
• Aerobic Ramps
  ⏱️ 53m

  TSS: 46

  IF: 0.71
• Anaerobic Intensive 25sec
  ⏱️ 56m 5s

  TSS: 69

  IF: 0.86
• Anaerobic Intensive x 3 #1
  ⏱️ 56m 20s

  TSS: 47

  IF: 0.71
• Base Miles #1
  ⏱️ 42m

  TSS: 32

  IF: 0.67
• Base Miles #2
  ⏱️ 44m 35s

  TSS: 33

  IF: 0.66

  Cadence Targets (Low / Avg / High): 85 rpm / 90 rpm / 95 rpm
• Base Miles #3
  ⏱️ 43m 50s

  TSS: 35

  IF: 0.69
• Endurance #1
  ⏱️ 1h

  TSS: 56

  IF: 0.74
• Endurance 12's #1
  ⏱️ 1h 3m

  TSS: 56

  IF: 0.73
• Endurance 8's
  ⏱️ 51m

  TSS: 42

  IF: 0.70
• Endurance with 3 x 1min
  ⏱️ 50m

  TSS: 25

  IF: 0.54
• High Torque Hills #1
  ⏱️ 55m

  TSS: 54

  IF: 0.76

  Cadence Targets (Low / Avg / High): 70 rpm / 90 rpm / 95 rpm
• Hills #1
  ⏱️ 1h 1m

  TSS: 59

  IF: 0.76

  Cadence Targets (Low / Avg / High): 65 rpm / 70 rpm / 75 rpm
• Intervals - What are they?
  ⏱️ 30m

  TSS: 23

  IF: 0.67
• Into the Red!
  ⏱️ 44m

  TSS: 38

  IF: 0.71
• Leg Speed #1
  ⏱️ 58m

  TSS: 55

  IF: 0.75
• Muscular Endurance #1
  ⏱️ 58m

  TSS: 49

  IF: 0.71

  Cadence Targets (Low / Avg / High): 65 rpm / 67.5 rpm / 70 rpm
• Pacing #1
  ⏱️ 58m

  TSS: 60

  IF: 0.78
• Pacing #2
  ⏱️ 1h 8m

  TSS: 65

  IF: 0.76
• Peak Power!
  ⏱️ 1h 6m

  TSS: 39

  IF: 0.59
• Pure Strength #1
  ⏱️ 1h 2m

  TSS: 59

  IF: 0.75

  Cadence Targets (Low / Avg / High): 50 rpm / 50 rpm / 85 rpm
• Race Pace #1
  ⏱️ 1h 1m

  TSS: 78

  IF: 0.87
• Rolling Hills #1
  ⏱️ 56m

  TSS: 49

  IF: 0.72
• Rolling Tempo #1
  ⏱️ 58m

  TSS: 52

  IF: 0.73

  Cadence Targets (Low / Avg / High): 80 rpm / 85 rpm / 90 rpm
• Rolling Tempo #2
  ⏱️ 1h

  TSS: 55

  IF: 0.74

  Cadence Targets (Low / Avg / High): 80 rpm / 85 rpm / 90 rpm
• Speed Sprints
  ⏱️ 59m

  TSS: 51

  IF: 0.72
• Spiked Aerobic #1
  ⏱️ 45m

  TSS: 43

  IF: 0.75
• Stepped Intervals
  ⏱️ 44m

  TSS: 45

  IF: 0.78
• Strength Endurance w/20sec #1
  ⏱️ 1h 3m

  TSS: 52

  IF: 0.70

  Cadence Targets (Low / Avg / High): 60 rpm / 85 rpm / 110 rpm
• Strength Tempo #1
  ⏱️ 56m

  TSS: 52

  IF: 0.74

  Cadence Targets (Low / Avg / High): 70 rpm / 90 rpm / 95 rpm
• Sweetspot #1
  ⏱️ 50m

  TSS: 47

  IF: 0.74
• Sweetspot Training
  ⏱️ 41m

  TSS: 35

  IF: 0.71
• Tempo with 15sec surges
  ⏱️ 40m

  TSS: 41

  IF: 0.78
• Tempo with Target rpm #1
  ⏱️ 56m

  TSS: 57

  IF: 0.78

  Cadence Targets (Low / Avg / High): 75 rpm / 80 rpm / 85 rpm
• TT Speed #1
  ⏱️ 1h 5m

  TSS: 65

  IF: 0.77
• What are Training Zones?
  ⏱️ 31m 30s

  TSS: 24

  IF: 0.66
• What is FTP?
  ⏱️ 36m

  TSS: 32

  IF: 0.72
• Zone 2 Endurance #1
  ⏱️ 1h

  TSS: 47

  IF: 0.68
• Zone 2 into Threshold
  ⏱️ 36m

  TSS: 38

  IF: 0.79
• Zone 2 with 30sec Spiked Tempo #1
  ⏱️ 57m

  TSS: 56

  IF: 0.77
• Zone 3 Volume
  ⏱️ 1h

  TSS: 60

  IF: 0.77