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MyWhoosh Endurance Workouts List

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Showing all 89 workouts.

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  • 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
  • 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 seconds50% FTP 4 minutes145% FTP 30 secondsFree Ride 1 hour
    ⏱️ 1h 29m 30s
    TSS: 57
    IF: 0.62
  • 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
  • 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
  • 50% FTP 1 minute56% FTP 1 minute63% FTP 1 minute69% FTP 1 minute75% FTP 1 minute65% 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 minutes90% FTP 3 minutes55% FTP 2 minutes76% FTP 12 minutes55% FTP 2 minutes76% FTP 12 minutes55% FTP 2 minutes76% FTP 12 minutes55% FTP 2 minutes50% FTP 3 minutes
    ⏱️ 1h 2m
    TSS: 57
    IF: 0.74
  • 50% FTP 1 minute56% FTP 1 minute63% FTP 1 minute69% FTP 1 minute75% FTP 1 minute65% 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 minutes90% FTP 3 minutes55% FTP 2 minutes76% FTP 12 minutes55% FTP 1 minute76% FTP 12 minutes55% FTP 1 minute76% FTP 12 minutes55% FTP 1 minute50% FTP 4 minutes
    ⏱️ 1h
    TSS: 55
    IF: 0.74
  • 45–70% FTP 7 minutes50% FTP 1 minute95% FTP 4 minutes55% FTP 4 minutes76% FTP 15 minutes55% FTP 2 minutes76% FTP 15 minutes55% FTP 2 minutes76% FTP 15 minutes55% FTP 2 minutes50% FTP 3 minutes
    ⏱️ 1h 10m
    TSS: 64
    IF: 0.74
  • 50% FTP 5 minutes160% FTP 10 seconds50% FTP 50 seconds160% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes109% FTP 1 minute50% FTP 2 minutes75% FTP 5 minutes50% FTP 3 minutes150% FTP 15 seconds62% FTP 1 minute 30 seconds150% FTP 15 seconds62% FTP 1 minute 30 seconds150% FTP 15 seconds62% FTP 1 minute 30 seconds150% FTP 15 seconds62% FTP 1 minute 30 seconds50% FTP 3 minutes150% FTP 15 seconds62% FTP 1 minute 30 seconds150% FTP 15 seconds62% FTP 1 minute 30 seconds150% FTP 15 seconds62% FTP 1 minute 30 seconds150% FTP 15 seconds62% FTP 1 minute 30 seconds50% FTP 3 minutes75% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 55m
    TSS: 59
    IF: 0.80
  • 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
  • 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
  • 40–60% FTP 7 minutes70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute50% FTP 3 minutes70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute50% FTP 3 minutes70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute55% FTP 5 minutes
    ⏱️ 42m
    TSS: 29
    IF: 0.64
    Cadence Targets (Low / Avg / High): 90 rpm / 105 rpm / 120 rpm
  • 40–60% FTP 7 minutes70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute50% FTP 3 minutes70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute50% FTP 3 minutes70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute55% FTP 5 minutes
    ⏱️ 48m
    TSS: 34
    IF: 0.65
    Cadence Targets (Low / Avg / High): 90 rpm / 105 rpm / 120 rpm
  • 40–60% FTP 7 minutes170% FTP 7 seconds70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute250% FTP 10 seconds50% FTP 3 minutes170% FTP 7 seconds70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute250% FTP 10 seconds50% FTP 3 minutes170% FTP 7 seconds70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute70% FTP 1 minute250% FTP 10 seconds55% FTP 5 minutes
    ⏱️ 42m 51s
    TSS: 60
    IF: 0.91
  • Free Ride 2 hours
    ⏱️ 2h
    TSS: 0
    IF: 0.00
  • 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
  • 45–75% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes50–90% FTP 3 minutes90% FTP 4 minutes50% FTP 3 minutes56–75% FTP 4 minutes150% FTP 10 seconds56–75% FTP 4 minutes150% FTP 10 seconds56–75% FTP 4 minutes150% FTP 10 seconds56–75% FTP 4 minutes150% FTP 10 seconds56–75% FTP 4 minutes150% FTP 10 seconds56–75% FTP 4 minutes150% FTP 10 seconds56–75% FTP 4 minutes150% FTP 10 seconds56–75% FTP 4 minutes150% FTP 10 seconds56–75% FTP 4 minutes150% FTP 10 seconds75–45% FTP 5 minutes
    ⏱️ 1h 2m 30s
    TSS: 61
    IF: 0.76
  • 45–60% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 3 minutes50% FTP 3 minutes85% FTP 1 minute50% FTP 1 minute85% FTP 1 minute50% FTP 1 minute85% FTP 1 minute50% FTP 1 minute85% FTP 1 minute50% FTP 1 minute85% FTP 1 minute50% FTP 1 minute85% FTP 1 minute50% FTP 1 minute60–75% FTP 5 minutes110% FTP 20 seconds75–60% FTP 5 minutes90% FTP 5 minutes60% FTP 5 minutes90% FTP 5 minutes60% FTP 5 minutes85% FTP 1 minute50% FTP 1 minute85% FTP 1 minute50% FTP 1 minute55–45% FTP 5 minutes
    ⏱️ 1h 6m 20s
    TSS: 61
    IF: 0.74
  • 45–75% 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 seconds50% FTP 3 minutes125% FTP 30 seconds55–75% FTP 10 minutes150% FTP 15 seconds76% FTP 5 minutes150% FTP 15 seconds76% FTP 5 minutes150% FTP 15 seconds76% FTP 5 minutes150% FTP 15 seconds76% FTP 5 minutes75–50% FTP 3 minutes125% FTP 30 seconds90–76% FTP 10 minutes60–45% FTP 5 minutes
    ⏱️ 1h 3m
    TSS: 66
    IF: 0.79
  • 42–70% FTP 5 minutes65% FTP 5 minutes65–73% FTP 2 minutes73% FTP 5 minutes68–73% FTP 2 minutes65% FTP 1 minute 50 seconds65% FTP 3 minutes66–75% FTP 5 minutes73% FTP 10 minutes95% FTP 5 minutes170% FTP 15 seconds65–41% FTP 5 minutes
    ⏱️ 49m 5s
    TSS: 47
    IF: 0.75
  • 40–75% FTP 5 minutes50% FTP 1 minute64–71% FTP 10 minutes62–71% FTP 5 minutes62–71% FTP 5 minutes74% FTP 5 minutes64–71% FTP 7 minutes95% FTP 5 minutes65% FTP 5 minutes95% FTP 5 minutes64–50% FTP 6 minutes 35 seconds
    ⏱️ 59m 35s
    TSS: 55
    IF: 0.74
    Cadence Targets (Low / Avg / High): 85 rpm / 90 rpm / 95 rpm
  • 45–75% FTP 10 minutes63% FTP 1 minute73% FTP 7 minutes63% FTP 1 minute68% FTP 6 minutes63% FTP 1 minute73% FTP 7 minutes63% FTP 1 minute68% FTP 6 minutes63% FTP 1 minute73% FTP 7 minutes75–45% FTP 10 minutes
    ⏱️ 58m
    TSS: 45
    IF: 0.68
  • 50% FTP 3 minutes55% FTP 3 minutes50% FTP 1 minute 30 seconds70% FTP 1 minute 30 seconds70% FTP 1 minute 30 seconds50% FTP 1 minute 30 seconds50% FTP 1 minute 30 seconds70% FTP 1 minute 30 seconds60% FTP 3 minutes75% FTP 2 minutes60% FTP 1 minute70% FTP 3 minutes65% FTP 1 minute70% FTP 3 minutes65% FTP 2 minutes80% FTP 3 minutes65% FTP 2 minutes60% FTP 3 minutes70% FTP 2 minutes60% FTP 1 minute55% FTP 3 minutes65% FTP 1 minute60% FTP 3 minutes75% FTP 2 minutes80% FTP 3 minutes70% FTP 2 minutes80% FTP 3 minutes75% FTP 2 minutes65% FTP 1 minute70% FTP 3 minutes65% FTP 1 minute75% FTP 3 minutes65% FTP 2 minutes80% FTP 3 minutes70% FTP 2 minutes80% FTP 3 minutes75% FTP 2 minutes60% FTP 1 minute50% FTP 3 minutes
    ⏱️ 1h 24m
    TSS: 67
    IF: 0.69
  • 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 minutesFree Ride 1 hour 25 minutesFree Ride 10 minutes50% FTP 5 minutes
    ⏱️ 2h
    TSS: 54
    IF: 0.52
  • 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
  • 45–70% FTP 5 minutes70% FTP 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute90% 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 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 11m
    TSS: 63
    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
  • 50–70% FTP 5 minutes65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 15 minutes113% FTP 30 seconds76% FTP 30 seconds113% FTP 30 seconds76% FTP 30 seconds113% FTP 30 seconds76% FTP 30 seconds113% FTP 30 seconds76% FTP 30 seconds113% FTP 30 seconds76% FTP 30 seconds113% FTP 30 seconds76% FTP 30 seconds60–50% FTP 5 minutes
    ⏱️ 34m
    TSS: 32
    IF: 0.75
  • 45–75% 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 seconds50% FTP 2 minutes76–89% FTP 5 minutes50% FTP 2 minutes126% FTP 30 seconds65% FTP 4 minutes 30 seconds126% FTP 30 seconds65% FTP 4 minutes 30 seconds126% FTP 30 seconds65% FTP 4 minutes 30 seconds126% FTP 30 seconds65% FTP 4 minutes 30 seconds126% FTP 30 seconds65% FTP 4 minutes 30 seconds126% FTP 30 seconds65% FTP 4 minutes 30 seconds50% FTP 5 minutes
    ⏱️ 54m
    TSS: 53
    IF: 0.76
  • 46–70% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes57% FTP 2 minutesFree Ride 8 minutesFree Ride 1 minuteFree 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
    ⏱️ 1h 1m
    TSS: 31
    IF: 0.55
  • 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 minutesFree Ride 58 minutes 30 seconds65% FTP 4 minutes 30 secondsFree Ride 30 seconds65% FTP 5 minutesFree Ride 30 seconds65% FTP 5 minutesFree Ride 30 seconds65% FTP 5 minutesFree Ride 30 seconds65% FTP 5 minutesFree Ride 30 seconds65% FTP 5 minutesFree Ride 30 seconds65% FTP 5 minutes60–50% FTP 10 minutes
    ⏱️ 2h
    TSS: 58
    IF: 0.54
  • 50% FTP 5 minutes150% FTP 10 seconds50% FTP 45 seconds150% FTP 10 seconds50% FTP 45 seconds150% FTP 10 seconds50% FTP 45 seconds150% FTP 10 seconds50% FTP 45 seconds70% FTP 3 minutes50% FTP 3 minutes200% FTP 10 seconds60% FTP 24 seconds200% FTP 20 seconds60% FTP 40 seconds200% FTP 30 seconds60% FTP 1 minute75% FTP 12 minutes50% FTP 3 minutes200% FTP 12 seconds60% FTP 24 seconds200% FTP 20 seconds60% FTP 40 seconds200% FTP 30 seconds60% FTP 1 minute75% FTP 12 minutes50% FTP 5 minutes
    ⏱️ 52m 50s
    TSS: 83
    IF: 0.97
  • 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 minutes100–91% FTP 10 minutes50% FTP 5 minutes94–85% FTP 8 minutes50% FTP 4 minutes88–79% FTP 6 minutes50% FTP 3 minutes82–73% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 1h
    TSS: 63
    IF: 0.79
  • 45–75% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes50–90% FTP 3 minutes90% FTP 4 minutes50% FTP 2 minutes140% FTP 15 seconds65% FTP 1 minute 45 seconds140% FTP 15 seconds65% FTP 1 minute 45 seconds140% FTP 15 seconds65% FTP 1 minute 45 seconds140% FTP 15 seconds65% FTP 1 minute 45 seconds140% FTP 15 seconds65% FTP 1 minute 45 seconds81% FTP 5 minutes140% FTP 15 seconds65% FTP 1 minute 45 seconds140% FTP 15 seconds65% FTP 1 minute 45 seconds140% FTP 15 seconds65% FTP 1 minute 45 seconds140% FTP 15 seconds65% FTP 1 minute 45 seconds140% FTP 15 seconds65% FTP 1 minute 45 seconds81% FTP 5 minutes75–45% FTP 5 minutes
    ⏱️ 54m
    TSS: 61
    IF: 0.82
  • 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
  • 50–70% FTP 5 minutes55% FTP 1 minute70% FTP 5 minutes55% FTP 1 minute88% FTP 1 minute 30 seconds73% FTP 1 minute 30 seconds88% FTP 1 minute 30 seconds73% FTP 1 minute 30 seconds88% FTP 1 minute 30 seconds73% FTP 1 minute 30 seconds88% FTP 1 minute 30 seconds73% FTP 1 minute 30 seconds88% FTP 1 minute 30 seconds73% FTP 1 minute 30 seconds88% FTP 1 minute 30 seconds73% FTP 1 minute 30 seconds88% FTP 1 minute 30 seconds73% FTP 1 minute 30 seconds88% FTP 1 minute 30 seconds73% FTP 1 minute 30 seconds88% FTP 1 minute 30 seconds73% FTP 1 minute 30 seconds88% FTP 1 minute 30 seconds73% FTP 1 minute 30 seconds55% FTP 1 minute80% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 57
    IF: 0.77
  • 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 minutes80% FTP 5 minutes50% FTP 1 minute75% FTP 2 minutes104% FTP 1 minute75% FTP 2 minutes104% FTP 1 minute75% FTP 2 minutes104% FTP 1 minute75% FTP 2 minutes104% FTP 1 minute75% FTP 2 minutes104% FTP 1 minute75% FTP 2 minutes104% FTP 1 minute75% FTP 2 minutes104% FTP 1 minute75% FTP 2 minutes104% FTP 1 minute75% FTP 2 minutes104% FTP 1 minute75% FTP 2 minutes104% FTP 1 minute50% FTP 2 minutes80% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 1h 1m
    TSS: 65
    IF: 0.80
  • 45% FTP 4 minutes55% FTP 3 minutes77% FTP 2 minutes85% FTP 2 minutes50% FTP 3 minutes77% FTP 10 minutes55% FTP 4 minutes77% FTP 10 minutes55% FTP 4 minutes77% FTP 10 minutes55% FTP 4 minutes
    ⏱️ 56m
    TSS: 47
    IF: 0.71
    Cadence Targets (Low / Avg / High): 60 rpm / 67.5 rpm / 75 rpm
  • 45–75% FTP 5 minutes50% FTP 1 minute88% FTP 1 minute65% FTP 1 minute88% FTP 1 minute65% FTP 1 minute88% FTP 1 minute65% FTP 1 minute88% FTP 1 minute65% FTP 1 minute109% FTP 1 minute65% FTP 1 minute95% FTP 3 minutes75% FTP 5 minutes75–120% FTP 30 seconds75% FTP 5 minutes75–120% FTP 30 seconds75% FTP 5 minutes75–120% FTP 30 seconds75% FTP 5 minutes75–120% FTP 30 seconds75% FTP 5 minutes75–120% FTP 30 seconds75% FTP 5 minutes75–120% FTP 30 seconds75–45% FTP 5 minutes
    ⏱️ 57m
    TSS: 59
    IF: 0.78
  • 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
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes50% FTP 4 minutes
    ⏱️ 1h
    TSS: 68
    IF: 0.82
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes45% FTP 3 minutes
    ⏱️ 1h 19m
    TSS: 95
    IF: 0.85
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes45% FTP 2 minutes
    ⏱️ 1h 8m
    TSS: 88
    IF: 0.88
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 2 minutes113% FTP 2 minutes50% FTP 2 minutes113% FTP 2 minutes50% FTP 2 minutes113% FTP 2 minutes50% FTP 2 minutes113% FTP 2 minutes50% FTP 2 minutes113% FTP 2 minutes50% FTP 2 minutes113% FTP 2 minutes50% FTP 2 minutes113% FTP 2 minutes50% FTP 2 minutes113% FTP 2 minutes50% FTP 2 minutes113% FTP 2 minutes50% FTP 2 minutes45% FTP 2 minutes
    ⏱️ 58m
    TSS: 81
    IF: 0.91
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes113% FTP 2 minutes50% FTP 3 minutes45% FTP 2 minutes
    ⏱️ 1h 33m
    TSS: 123
    IF: 0.89
  • 50% FTP 3 minutes85% FTP 1 minute50% FTP 2 minutes90% FTP 3 minutes50% FTP 3 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes50% FTP 3 minutes94–88% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 1h
    TSS: 72
    IF: 0.84
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds113% FTP 30 seconds50% FTP 2 minutes 30 seconds45% FTP 5 minutes
    ⏱️ 1h 21m
    TSS: 76
    IF: 0.75
    Cadence Targets (Low / Avg / High): 85 rpm / 87.5 rpm / 95 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 minutes113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds113% FTP 30 seconds50% FTP 1 minute 30 seconds75% FTP 10 minutes55–35% FTP 5 minutes
    ⏱️ 1h 11m
    TSS: 73
    IF: 0.79
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes75% FTP 10 minutes55–35% FTP 5 minutes
    ⏱️ 1h 11m
    TSS: 74
    IF: 0.79
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes75% FTP 10 minutes55–45% FTP 5 minutes
    ⏱️ 1h 1m
    TSS: 68
    IF: 0.81
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes50–45% FTP 2 minutes
    ⏱️ 1h 18m
    TSS: 85
    IF: 0.80
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes113% FTP 1 minute50% FTP 2 minutes51–45% FTP 2 minutes
    ⏱️ 1h 3m
    TSS: 75
    IF: 0.84
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes113% FTP 1 minute50% FTP 3 minutes45% FTP 2 minutes
    ⏱️ 1h 38m
    TSS: 108
    IF: 0.81
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes81% FTP 5 minutes50% FTP 5 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes113% FTP 1 minute65% FTP 3 minutes50% FTP 5 minutes
    ⏱️ 1h 3m
    TSS: 68
    IF: 0.80
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes81% FTP 5 minutes50% FTP 5 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes113% FTP 1 minute65% FTP 2 minutes50% FTP 4 minutes
    ⏱️ 1h
    TSS: 69
    IF: 0.83
  • 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
  • 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 minute50% FTP 1 minute88% FTP 3 minutes50% FTP 1 minute75% FTP 6 minutes88% FTP 6 minutes75% FTP 6 minutes88% FTP 6 minutes75% FTP 6 minutes88% FTP 6 minutes50% FTP 5 minutes
    ⏱️ 1h 2m
    TSS: 64
    IF: 0.78
  • 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
  • 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 1 minute 30 seconds60% FTP 2 minutes80% FTP 1 minute 30 seconds60% FTP 2 minutes80% FTP 1 minute 30 seconds60% FTP 2 minutes80% FTP 1 minute 30 seconds60% FTP 2 minutes80% FTP 1 minute 30 seconds60% FTP 2 minutes80% FTP 1 minute 30 seconds60% FTP 2 minutes80% FTP 1 minute 30 seconds60% FTP 2 minutes85% FTP 3 minutes60% FTP 2 minutes85% FTP 3 minutes60% FTP 2 minutes65–50% FTP 5 minutes
    ⏱️ 58m 30s
    TSS: 52
    IF: 0.73
  • 50% FTP 2 minutes91% FTP 1 minute50% FTP 1 minute91% FTP 1 minute50% FTP 1 minute107% FTP 1 minute50% FTP 1 minute107% FTP 1 minute50% FTP 1 minute98% FTP 6 minutes50% FTP 2 minutes98% FTP 6 minutes50% FTP 2 minutes98% FTP 6 minutes50% FTP 2 minutes78% FTP 20 minutes75–45% FTP 6 minutes
    ⏱️ 1h
    TSS: 71
    IF: 0.84
  • 50% FTP 3 minutes81% FTP 1 minute50% FTP 1 minute81% FTP 1 minute50% FTP 1 minute75% FTP 2 minutes50% FTP 1 minute98% FTP 6 minutes50% FTP 2 minutes98% FTP 6 minutes50% FTP 2 minutes98% FTP 6 minutes50% FTP 2 minutes98% FTP 6 minutes50% FTP 2 minutes78% FTP 20 minutes75–45% FTP 5 minutes
    ⏱️ 1h 7m
    TSS: 79
    IF: 0.84
  • 50–50% FTP 3 minutes95% FTP 1 minute65% FTP 1 minute95% FTP 1 minute65% FTP 1 minute50% FTP 1 minute78% FTP 3 minutes50% FTP 2 minutes95% FTP 6 minutes55% FTP 2 minutes95% FTP 6 minutes55% FTP 2 minutes95% FTP 6 minutes55% FTP 2 minutes95% FTP 6 minutes55% FTP 2 minutes95% FTP 6 minutes55% FTP 2 minutes85% FTP 15 minutes55% FTP 1 minute75–50% FTP 5 minutes
    ⏱️ 1h 14m
    TSS: 88
    IF: 0.84
  • 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 minute109% FTP 1 minute50% FTP 3 minutes88% FTP 3 minutes73% FTP 7 minutes88% FTP 3 minutes73% FTP 7 minutes50% FTP 5 minutes88% FTP 3 minutes73% FTP 7 minutes88% FTP 3 minutes73% FTP 7 minutes50% FTP 5 minutes
    ⏱️ 1h
    TSS: 56
    IF: 0.74
  • 40–60% FTP 7 minutes70% FTP 3 minutes70% FTP 10 seconds70% FTP 3 minutes70% FTP 10 seconds70% FTP 3 minutes70% FTP 10 seconds70% FTP 3 minutes70% FTP 10 seconds70% FTP 3 minutes70% FTP 10 seconds50% FTP 3 minutes70% FTP 3 minutes70% FTP 10 seconds70% FTP 3 minutes70% FTP 10 seconds70% FTP 3 minutes70% FTP 10 seconds70% FTP 3 minutes70% FTP 10 seconds70% FTP 3 minutes70% FTP 10 seconds50% FTP 3 minutes70% FTP 3 minutes70% FTP 1 minute70% FTP 3 minutes70% FTP 1 minute70% FTP 3 minutes70% FTP 1 minute70% FTP 3 minutes70% FTP 1 minute70% FTP 3 minutes70% FTP 1 minute55% FTP 5 minutes
    ⏱️ 1h 9m 40s
    TSS: 52
    IF: 0.67
    Cadence Targets (Low / Avg / High): 90 rpm / 105 rpm / 120 rpm
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 2 minutes90% FTP 2 minutes55% FTP 4 minutes74% FTP 5 minutes86% FTP 2 minutes55% FTP 4 minutes74% FTP 5 minutes86% FTP 2 minutes55% FTP 4 minutes74% FTP 5 minutes86% FTP 2 minutes50% FTP 4 minutes74% FTP 5 minutes86% FTP 2 minutes65–25% FTP 5 minutes
    ⏱️ 1h
    TSS: 51
    IF: 0.71
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 100 rpm
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 2 minutes90% FTP 2 minutes55% FTP 4 minutes74% FTP 5 minutes86% FTP 3 minutes55% FTP 4 minutes74% FTP 5 minutes86% FTP 3 minutes55% FTP 4 minutes74% FTP 5 minutes86% FTP 3 minutes50% FTP 4 minutes74% FTP 5 minutes86% FTP 3 minutes65–25% FTP 5 minutes
    ⏱️ 1h 4m
    TSS: 56
    IF: 0.72
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 100 rpm
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 2 minutes90% FTP 2 minutes55% FTP 4 minutes74% FTP 5 minutes95% FTP 1 minute86% FTP 2 minutes55% FTP 4 minutes74% FTP 5 minutes95% FTP 1 minute86% FTP 2 minutes55% FTP 4 minutes74% FTP 5 minutes86% FTP 2 minutes95% FTP 1 minute50% FTP 4 minutes74% FTP 5 minutes86% FTP 2 minutes95% FTP 1 minute65–25% FTP 5 minutes
    ⏱️ 1h 4m
    TSS: 58
    IF: 0.73
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 100 rpm
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 2 minutes90% FTP 2 minutes55% FTP 4 minutes74% FTP 5 minutes100% FTP 1 minute90% FTP 2 minutes55% FTP 4 minutes74% FTP 5 minutes100% FTP 1 minute90% FTP 2 minutes55% FTP 4 minutes74% FTP 5 minutes90% FTP 2 minutes100% FTP 1 minute50% FTP 4 minutes74% FTP 5 minutes90% FTP 2 minutes100% FTP 1 minute65–25% FTP 5 minutes
    ⏱️ 1h 4m
    TSS: 60
    IF: 0.75
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 100 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 minutes70% FTP 30 minutes160% FTP 10 seconds72% FTP 4 minutes 50 seconds160% FTP 10 seconds72% FTP 4 minutes 50 seconds160% FTP 10 seconds72% FTP 4 minutes 50 seconds160% FTP 10 seconds72% FTP 4 minutes 50 seconds160% FTP 10 seconds72% FTP 4 minutes 50 seconds160% FTP 10 seconds72% FTP 4 minutes 50 seconds160% FTP 10 seconds72% FTP 4 minutes 50 seconds160% FTP 10 seconds72% FTP 4 minutes 50 seconds160% FTP 10 seconds72% FTP 4 minutes 50 seconds160% FTP 10 seconds72% FTP 4 minutes 50 seconds160% FTP 10 seconds72% FTP 4 minutes 50 seconds160% FTP 10 seconds72% FTP 4 minutes 50 seconds88% FTP 10 minutes50% FTP 3 minutes
    ⏱️ 1h 56m
    TSS: 121
    IF: 0.79
  • 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 minutes70% FTP 15 minutes95% FTP 1 minute 30 seconds72% FTP 5 minutes95% FTP 1 minute 30 seconds72% FTP 5 minutes95% FTP 1 minute 30 seconds72% FTP 5 minutes95% FTP 1 minute 30 seconds72% FTP 5 minutes95% FTP 1 minute 30 seconds72% FTP 5 minutes95% FTP 1 minute 30 seconds72% FTP 5 minutes95% FTP 1 minute 30 seconds72% FTP 5 minutes95% FTP 1 minute 30 seconds72% FTP 5 minutes95% FTP 1 minute 30 seconds72% FTP 5 minutes95% FTP 1 minute 30 seconds72% FTP 5 minutes95% FTP 1 minute 30 seconds72% FTP 5 minutes95% FTP 1 minute 30 seconds72% FTP 5 minutes50% FTP 3 minutes
    ⏱️ 1h 49m
    TSS: 107
    IF: 0.77
  • 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 minutes70% FTP 15 minutes150% FTP 8 seconds72% FTP 2 minutes150% FTP 8 seconds72% FTP 2 minutes150% FTP 8 seconds72% FTP 2 minutes150% FTP 8 seconds72% FTP 2 minutes150% FTP 8 seconds72% FTP 2 minutes150% FTP 8 seconds72% FTP 2 minutes150% FTP 8 seconds72% FTP 2 minutes150% FTP 8 seconds72% FTP 2 minutes150% FTP 8 seconds72% FTP 2 minutes150% FTP 8 seconds72% FTP 2 minutes150% FTP 8 seconds72% FTP 2 minutes150% FTP 8 seconds72% FTP 2 minutes70% FTP 7 minutes 30 seconds50% FTP 3 minutes
    ⏱️ 1h 4m 6s
    TSS: 64
    IF: 0.77
  • 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 minutes150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds50% FTP 3 minutes88% FTP 10 minutes55% FTP 5 minutes88% FTP 10 minutes55% FTP 5 minutes
    ⏱️ 1h 10m
    TSS: 79
    IF: 0.82
  • 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 minutes150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds50% FTP 3 minutes88–94% FTP 10 minutes50% FTP 5 minutes76–94% FTP 20 minutes50% FTP 5 minutes76–94% FTP 20 minutes50% FTP 5 minutes
    ⏱️ 1h 33m
    TSS: 102
    IF: 0.81
  • 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 minutes150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds50% FTP 3 minutes88–94% FTP 10 minutes50% FTP 5 minutes88–94% FTP 10 minutes50% FTP 5 minutes76–94% FTP 20 minutes50% FTP 5 minutes76–94% FTP 20 minutes50% FTP 5 minutes
    ⏱️ 1h 48m
    TSS: 120
    IF: 0.81
  • 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 minutes150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds150% FTP 10 seconds72% FTP 1 minute 50 seconds50% FTP 3 minutes88–94% FTP 10 minutes50% FTP 5 minutes88–94% FTP 10 minutes50% FTP 5 minutes88–94% FTP 10 minutes50% FTP 5 minutes88–94% FTP 20 minutes50% FTP 5 minutes
    ⏱️ 1h 38m
    TSS: 113
    IF: 0.83
  • 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 minute70–40% FTP 5 minutes
    ⏱️ 30m
    TSS: 23
    IF: 0.68
  • 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
  • 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
  • 42–70% FTP 5 minutes50% FTP 2 minutes70% FTP 4 minutes135% FTP 10 seconds50% FTP 50 seconds135% FTP 10 seconds50% FTP 50 seconds135% FTP 10 seconds50% FTP 50 seconds135% FTP 10 seconds50% FTP 50 seconds60% FTP 2 minutes85% FTP 5 minutes60% FTP 3 minutes106% FTP 15 seconds65% FTP 3 minutes 45 seconds106% FTP 15 seconds65% FTP 3 minutes 45 seconds106% FTP 15 seconds65% FTP 3 minutes 45 seconds106% FTP 15 seconds65% FTP 3 minutes 45 seconds106% FTP 15 seconds65% FTP 3 minutes 45 seconds106% FTP 15 seconds65% FTP 3 minutes 45 seconds106% FTP 15 seconds65% FTP 3 minutes 45 seconds106% FTP 15 seconds65% FTP 3 minutes 45 seconds50% FTP 3 minutes
    ⏱️ 1h
    TSS: 51
    IF: 0.71
  • 50–75% FTP 5 minutes65% FTP 30 seconds78% FTP 30 seconds65% FTP 30 seconds78% FTP 30 seconds65% FTP 30 seconds78% FTP 30 seconds65% FTP 30 seconds78% FTP 30 seconds65% FTP 30 seconds78% FTP 30 seconds55% FTP 2 minutes56–75% FTP 10 minutes55% FTP 2 minutes67% FTP 30 minutes55% FTP 5 minutes
    ⏱️ 59m
    TSS: 43
    IF: 0.66
  • 50% FTP 5 minutes65% FTP 30 seconds75% FTP 30 seconds65% FTP 30 seconds75% FTP 30 seconds65% FTP 30 seconds75% FTP 30 seconds65% FTP 30 seconds75% FTP 30 seconds65% FTP 30 seconds75% FTP 30 seconds56–75% FTP 5 minutes55% FTP 2 minutes67% FTP 40 minutes55% FTP 5 minutes
    ⏱️ 1h 2m
    TSS: 45
    IF: 0.66
  • 50% FTP 3 minutes60% FTP 2 minutes 10 seconds67% FTP 52 minutes 50 seconds50% FTP 2 minutes
    ⏱️ 1h
    TSS: 44
    IF: 0.66
  • 45–75% FTP 5 minutes50% FTP 1 minute88% FTP 1 minute65% FTP 1 minute88% FTP 1 minute65% FTP 1 minute88% FTP 1 minute65% FTP 1 minute88% FTP 1 minute65% FTP 1 minute109% FTP 1 minute65% FTP 1 minute95% FTP 3 minutes75% FTP 5 minutes75–120% FTP 30 seconds75% FTP 5 minutes75–120% FTP 30 seconds75% FTP 5 minutes75–120% FTP 30 seconds75% FTP 5 minutes75–120% FTP 30 seconds75% FTP 5 minutes75–120% FTP 30 seconds75% FTP 5 minutes75–120% FTP 30 seconds75–45% FTP 5 minutes
    ⏱️ 57m
    TSS: 59
    IF: 0.78