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MyWhoosh Sprint Workouts List

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IF
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Cadence Targets

Showing all 47 workouts.

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  • 45–75% FTP 5 minutes55% FTP 1 minute80% FTP 1 minute55% FTP 1 minute95% FTP 1 minute55% FTP 1 minute110% FTP 30 seconds55% FTP 2 minutes125% FTP 30 seconds55% FTP 5 minutes160% FTP 25 seconds55% FTP 7 minutes170% FTP 25 seconds55% FTP 7 minutes180% FTP 25 seconds55% FTP 7 minutesFree Ride 25 seconds55% FTP 7 minutesFree Ride 25 seconds55% FTP 2 minutes65–45% FTP 5 minutes
    ⏱️ 55m 5s
    TSS: 54
    IF: 0.76
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes84% FTP 4 minutes175% FTP 15 seconds84% FTP 4 minutes170% FTP 20 seconds84% FTP 4 minutes150% FTP 30 seconds50% FTP 5 minutes84% FTP 4 minutes175% FTP 15 seconds84% FTP 4 minutes170% FTP 20 seconds84% FTP 4 minutes150% FTP 30 seconds50% FTP 5 minutes
    ⏱️ 52m 10s
    TSS: 70
    IF: 0.90
  • 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 minutes90% FTP 5 minutes50% FTP 3 minutesFree Ride 20 seconds65% FTP 1 minute 40 secondsFree Ride 20 seconds65% FTP 1 minute 40 secondsFree Ride 20 seconds65% FTP 1 minute 40 secondsFree Ride 20 seconds60% FTP 5 minutes80% FTP 3 minutesFree Ride 20 seconds65% FTP 1 minute 40 secondsFree Ride 20 seconds65% FTP 1 minute 40 seconds60% FTP 5 minutes95% FTP 3 minutesFree Ride 20 seconds65% FTP 1 minute 40 secondsFree Ride 20 seconds65% FTP 1 minute 40 seconds50% FTP 5 minutes
    ⏱️ 59m 20s
    TSS: 56
    IF: 0.75
  • 45–75% FTP 5 minutes85% FTP 30 seconds60% FTP 30 seconds85% FTP 30 seconds60% FTP 30 seconds85% FTP 30 seconds60% FTP 30 seconds85% FTP 30 seconds60% FTP 30 seconds85% FTP 30 seconds60% FTP 30 seconds50% FTP 1 minute85% FTP 3 minutes50% FTP 1 minute102% FTP 1 minute50% FTP 2 minutes115% FTP 15 seconds63% FTP 45 seconds115% FTP 15 seconds63% FTP 45 seconds115% FTP 15 seconds63% FTP 45 seconds115% FTP 15 seconds63% FTP 45 seconds50% FTP 6 minutes107% FTP 30 seconds63% FTP 3 minutes107% FTP 30 seconds63% FTP 3 minutes107% FTP 30 seconds63% FTP 3 minutes50% FTP 6 minutesFree Ride 25 seconds50% FTP 1 minute63% FTP 3 minutes50% FTP 2 minutesFree Ride 25 seconds50% FTP 1 minute63–45% FTP 6 minutes
    ⏱️ 58m 20s
    TSS: 47
    IF: 0.69
  • 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
  • 50% FTP 4 minutes65% FTP 3 minutes84% FTP 3 minutes100% FTP 2 minutes50% FTP 3 minutes200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes95% FTP 5 minutes120% FTP 3 minutes50% FTP 3 minutes95% FTP 4 minutes120% FTP 2 minutes170% FTP 10 seconds55% FTP 5 minutes200% FTP 10 seconds60% FTP 2 minutes170% FTP 10 seconds60% FTP 3 minutes85% FTP 2 minutes150% FTP 30 seconds91% FTP 2 minutes95% FTP 2 minutes105% FTP 10 seconds210% FTP 10 seconds50% FTP 6 minutes 40 seconds
    ⏱️ 1h
    TSS: 87
    IF: 0.93
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50–75% 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 seconds55% FTP 3 minutes81% FTP 5 minutes200% FTP 15 seconds65% FTP 1 minute 45 seconds200% FTP 15 seconds65% FTP 1 minute 45 seconds56% FTP 3 minutes81% FTP 5 minutes200% FTP 15 seconds65% FTP 1 minute 45 seconds200% FTP 15 seconds65% FTP 1 minute 45 seconds55% FTP 3 minutes81% FTP 5 minutes200% FTP 15 seconds65% FTP 1 minute 45 seconds200% FTP 15 seconds65% FTP 1 minute 45 seconds65–50% FTP 7 minutes
    ⏱️ 53m
    TSS: 74
    IF: 0.91
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 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
  • 55% FTP 3 minutes65% FTP 3 minutes80% FTP 1 minute 30 seconds90% FTP 1 minute55% FTP 2 minutes 30 seconds87% FTP 5 minutes55% FTP 3 minutes87% FTP 6 minutes55% FTP 2 minutes 30 seconds175% FTP 30 seconds50% FTP 30 seconds175% FTP 30 seconds50% FTP 30 seconds175% FTP 30 seconds50% FTP 30 seconds81% FTP 3 minutes125% FTP 15 seconds80% FTP 20 seconds250% FTP 20 seconds65% FTP 4 minutes125% FTP 15 seconds80% FTP 20 seconds200% FTP 20 seconds65% FTP 4 minutes125% FTP 15 seconds80% FTP 20 seconds200% FTP 20 seconds65% FTP 4 minutes125% FTP 15 seconds80% FTP 20 seconds200% FTP 20 seconds65% FTP 4 minutes125% FTP 15 seconds80% FTP 20 seconds200% FTP 20 seconds65% FTP 4 minutes125% FTP 15 seconds80% FTP 20 seconds200% FTP 20 seconds55% FTP 4 minutes
    ⏱️ 1h 3m
    TSS: 114
    IF: 1.04
    Cadence Targets (Low / Avg / High): 60 rpm / 60 rpm / 65 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 minutes160% FTP 20 seconds65% FTP 2 minutes160% FTP 20 seconds65% FTP 2 minutes160% FTP 20 seconds65% FTP 2 minutes160% FTP 20 seconds65% FTP 2 minutes160% FTP 15 seconds84% FTP 3 minutes160% FTP 15 seconds84% FTP 3 minutes160% FTP 15 seconds84% FTP 3 minutes160% FTP 15 seconds84% FTP 3 minutes160% FTP 15 seconds84% FTP 3 minutes160% FTP 15 seconds84% FTP 3 minutes50% FTP 3 minutes65–45% FTP 5 minutes
    ⏱️ 52m 50s
    TSS: 73
    IF: 0.90
  • 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 minutes160% FTP 20 seconds65% FTP 2 minutes160% FTP 20 seconds65% FTP 2 minutes160% FTP 20 seconds65% FTP 2 minutes160% FTP 20 seconds65% FTP 2 minutes160% FTP 20 seconds65% FTP 2 minutes160% FTP 15 seconds84% FTP 3 minutes160% FTP 15 seconds84% FTP 3 minutes160% FTP 15 seconds84% FTP 3 minutes160% FTP 15 seconds84% FTP 3 minutes160% FTP 15 seconds84% FTP 3 minutes160% FTP 15 seconds84% FTP 3 minutes160% FTP 15 seconds84% FTP 3 minutes160% FTP 15 seconds84% FTP 3 minutes50% FTP 3 minutes65–45% FTP 5 minutes
    ⏱️ 1h 1m 40s
    TSS: 88
    IF: 0.92
  • 55% FTP 3 minutes65% FTP 3 minutes80% FTP 3 minutes90% FTP 2 minutes55% FTP 3 minutes280% FTP 10 seconds55% FTP 50 seconds280% FTP 10 seconds55% FTP 50 seconds50% FTP 4 minutes195% FTP 30 seconds55% FTP 6 minutes195% FTP 30 seconds55% FTP 6 minutes195% FTP 30 seconds55% FTP 6 minutes50% FTP 2 minutes172% FTP 1 minute55% FTP 6 minutes172% FTP 1 minute55% FTP 6 minutes172% FTP 1 minute55% FTP 6 minutes50% FTP 30 seconds
    ⏱️ 1h 3m
    TSS: 116
    IF: 1.05
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 55% FTP 3 minutes65% FTP 3 minutes80% FTP 3 minutes90% FTP 2 minutes55% FTP 3 minutes280% FTP 10 seconds55% FTP 50 seconds280% FTP 10 seconds55% FTP 50 seconds50% FTP 4 minutesFree Ride 30 seconds55% FTP 6 minutesFree Ride 30 seconds55% FTP 6 minutesFree Ride 30 seconds55% FTP 6 minutes50% FTP 2 minutesFree Ride 1 minute55% FTP 6 minutesFree Ride 1 minute55% FTP 6 minutesFree Ride 1 minute55% FTP 6 minutes50% FTP 30 seconds
    ⏱️ 1h 3m
    TSS: 70
    IF: 0.82
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50–75% FTP 5 minutes170% FTP 10 seconds56% FTP 50 seconds170% FTP 10 seconds56% FTP 50 seconds55% FTP 2 minutes90% FTP 3 minutes56% FTP 2 minutes109% FTP 1 minute55% FTP 3 minutes76% FTP 4 minutes 50 seconds150% FTP 10 seconds76% FTP 4 minutes 50 seconds150% FTP 10 seconds76% FTP 4 minutes 50 seconds150% FTP 10 seconds76% FTP 4 minutes 50 seconds150% FTP 10 seconds76% FTP 4 minutes 50 seconds150% FTP 10 seconds76% FTP 4 minutes 50 seconds150% FTP 10 seconds50% FTP 3 minutes65–50% FTP 5 minutes
    ⏱️ 56m
    TSS: 61
    IF: 0.81
  • 50% FTP 5 minutes200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes109% FTP 1 minute50% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutes76% FTP 4 minutes 50 seconds150% FTP 10 seconds76% FTP 4 minutes 50 seconds150% FTP 10 seconds76% FTP 4 minutes 50 seconds150% FTP 10 seconds76% FTP 4 minutes 50 seconds150% FTP 10 seconds76% FTP 4 minutes 50 seconds150% FTP 10 seconds76% FTP 4 minutes 50 seconds150% FTP 10 seconds76% FTP 4 minutes 50 seconds150% FTP 10 seconds76% FTP 4 minutes 50 seconds150% FTP 10 seconds76% FTP 4 minutes 50 seconds150% FTP 10 seconds76% FTP 4 minutes 50 seconds150% FTP 10 seconds50% FTP 5 minutes
    ⏱️ 1h 15m
    TSS: 88
    IF: 0.83
  • 50% FTP 5 minutes200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes109% FTP 1 minute50% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutes76% FTP 3 minutes150% FTP 10 seconds76% FTP 3 minutes150% FTP 10 seconds76% FTP 3 minutes150% FTP 10 seconds76% FTP 3 minutes150% FTP 10 seconds76% FTP 3 minutes150% FTP 10 seconds76% FTP 3 minutes150% FTP 10 seconds76% FTP 3 minutes150% FTP 10 seconds76% FTP 3 minutes150% FTP 10 seconds76% FTP 3 minutes150% FTP 10 seconds76% FTP 3 minutes150% FTP 10 seconds76% FTP 3 minutes150% FTP 10 seconds50% FTP 5 minutes
    ⏱️ 59m 50s
    TSS: 73
    IF: 0.86
  • 50–50% FTP 3 minutes93% FTP 1 minute60% FTP 1 minute93% FTP 1 minute60% FTP 1 minute55% FTP 1 minute81% FTP 4 minutes50% FTP 2 minutes122% FTP 15 seconds55% FTP 45 seconds122% FTP 15 seconds55% FTP 45 seconds122% FTP 15 seconds55% FTP 45 seconds122% FTP 15 seconds55% FTP 45 seconds122% FTP 15 seconds55% FTP 45 seconds122% FTP 15 seconds55% FTP 45 seconds122% FTP 15 seconds55% FTP 45 seconds122% FTP 15 seconds55% FTP 45 seconds122% FTP 15 seconds55% FTP 45 seconds122% FTP 15 seconds55% FTP 45 seconds55% FTP 5 minutes121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds65–50% FTP 5 minutes
    ⏱️ 44m
    TSS: 46
    IF: 0.79
  • 50–50% FTP 3 minutes93% FTP 1 minute60% FTP 1 minute93% FTP 1 minute60% FTP 1 minute50% FTP 1 minute81% FTP 4 minutes50% FTP 2 minutes121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds55% FTP 5 minutes121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds55% FTP 5 minutes121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds65–50% FTP 5 minutes
    ⏱️ 59m
    TSS: 63
    IF: 0.80
  • 50–50% FTP 3 minutes93% FTP 1 minute60% FTP 1 minute93% FTP 1 minute60% FTP 1 minute55% FTP 1 minute81% FTP 4 minutes50% FTP 2 minutes121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds55% FTP 5 minutes121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds121% FTP 15 seconds55% FTP 45 seconds65–50% FTP 5 minutes
    ⏱️ 54m
    TSS: 60
    IF: 0.81
  • 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 minutes150% FTP 15 seconds88% FTP 3 minutes150% FTP 15 seconds88% FTP 3 minutes150% FTP 15 seconds88% FTP 3 minutes150% FTP 15 seconds88% FTP 3 minutes150% FTP 15 seconds88% FTP 3 minutes150% FTP 15 seconds88% FTP 3 minutes150% FTP 15 seconds88% FTP 3 minutes150% FTP 15 seconds88% FTP 3 minutes50% FTP 2 minutes120% FTP 2 minutes50% FTP 2 minutes120% FTP 2 minutes50% FTP 2 minutes120% FTP 2 minutes50% FTP 2 minutes65–45% FTP 5 minutes
    ⏱️ 1h
    TSS: 84
    IF: 0.91
  • 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 minutes50% FTP 2 minutes120% FTP 2 minutes50% FTP 2 minutes120% FTP 2 minutes50% FTP 2 minutes120% FTP 2 minutes50% FTP 2 minutes150% FTP 15 seconds88–94% FTP 3 minutes150% FTP 15 seconds88–94% FTP 3 minutes150% FTP 15 seconds88–94% FTP 3 minutes150% FTP 15 seconds88–94% FTP 3 minutes150% FTP 15 seconds88–94% FTP 3 minutes150% FTP 15 seconds88–94% FTP 3 minutes150% FTP 15 seconds88–94% FTP 3 minutes150% FTP 15 seconds88–94% FTP 3 minutes75–45% FTP 5 minutes
    ⏱️ 1h
    TSS: 86
    IF: 0.93
  • 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 minutes50% FTP 2 minutes120% FTP 2 minutes88–94% FTP 3 minutes150% FTP 15 seconds50% FTP 3 minutes120% FTP 2 minutes88–94% FTP 3 minutes150% FTP 15 seconds50% FTP 3 minutes120% FTP 2 minutes88–94% FTP 3 minutes150% FTP 15 seconds50% FTP 3 minutes120% FTP 2 minutes88–94% FTP 3 minutes150% FTP 15 seconds50% FTP 3 minutes120% FTP 2 minutes88–94% FTP 3 minutes150% FTP 15 seconds50% FTP 2 minutes75–45% FTP 5 minutes
    ⏱️ 1h 2m 15s
    TSS: 87
    IF: 0.91
  • 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% FTP 5 minutes170% FTP 10 seconds60% FTP 50 seconds170% FTP 10 seconds60% FTP 50 seconds50% FTP 2 minutes109% FTP 1 minute50% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutes150% FTP 20 seconds75% FTP 4 minutes 40 seconds150% FTP 20 seconds75% FTP 4 minutes 40 seconds150% FTP 20 seconds75% FTP 4 minutes 40 seconds150% FTP 20 seconds75% FTP 4 minutes 40 seconds150% FTP 20 seconds75% FTP 4 minutes 40 seconds150% FTP 20 seconds75% FTP 4 minutes 40 seconds50% FTP 5 minutes
    ⏱️ 55m
    TSS: 66
    IF: 0.84
  • 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 minutes150% FTP 6 seconds62% FTP 1 minute 54 seconds150% FTP 6 seconds62% FTP 1 minute 54 seconds150% FTP 6 seconds62% FTP 1 minute 54 seconds150% FTP 6 seconds62% FTP 1 minute 54 seconds150% FTP 6 seconds62% FTP 1 minute 54 seconds150% FTP 6 seconds62% FTP 1 minute 54 seconds150% FTP 6 seconds62% FTP 1 minute 54 seconds150% FTP 6 seconds62% FTP 1 minute 54 seconds150% FTP 6 seconds62% FTP 1 minute 54 seconds150% FTP 6 seconds62% FTP 1 minute 54 seconds50% FTP 3 minutes83% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 60
    IF: 0.78
  • 50% FTP 3 minutes65% FTP 2 minutes84% FTP 2 minutes100% FTP 1 minute 30 seconds50% FTP 3 minutes200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds50% FTP 1 minute 30 seconds83% FTP 5 minutes50% FTP 2 minutes81% FTP 3 minutesFree Ride 10 seconds50% FTP 3 minutes81% FTP 3 minutesFree Ride 10 seconds60% FTP 2 minutes 30 seconds50% FTP 30 seconds81% FTP 3 minutesFree Ride 10 seconds50% FTP 3 minutes81% FTP 3 minutesFree Ride 30 seconds50% FTP 6 minutes 40 seconds
    ⏱️ 50m 40s
    TSS: 50
    IF: 0.77
    Cadence Targets (Low / Avg / High): 50 rpm / 50 rpm / 75 rpm
  • 25–75% FTP 7 minutes75% FTP 55 seconds50% FTP 1 minute75% FTP 55 seconds50% FTP 1 minute75% FTP 5 minutes350% FTP 10 seconds81% FTP 3 minutes350% FTP 10 seconds81% FTP 3 minutes350% FTP 10 seconds81% FTP 3 minutes350% FTP 10 seconds81% FTP 3 minutes350% FTP 10 seconds81% FTP 3 minutes75% FTP 3 minutes280% FTP 13 seconds70% FTP 3 minutes280% FTP 13 seconds70% FTP 3 minutes280% FTP 13 seconds70% FTP 3 minutes280% FTP 13 seconds70% FTP 3 minutes280% FTP 13 seconds70% FTP 3 minutes65% FTP 3 minutes 20 seconds
    ⏱️ 54m 5s
    TSS: 177
    IF: 1.40
  • 25–75% FTP 7 minutes75% FTP 55 seconds50% FTP 1 minute75% FTP 55 seconds50% FTP 1 minute50% FTP 5 minutes350% FTP 10 seconds85% FTP 3 minutes350% FTP 10 seconds85% FTP 3 minutes350% FTP 10 seconds85% FTP 3 minutes350% FTP 10 seconds85% FTP 3 minutes350% FTP 10 seconds85% FTP 3 minutes53% FTP 3 minutes280% FTP 13 seconds79% FTP 3 minutes280% FTP 13 seconds79% FTP 3 minutes280% FTP 13 seconds79% FTP 3 minutes280% FTP 13 seconds79% FTP 3 minutes280% FTP 13 seconds79% FTP 3 minutes50% FTP 3 minutes 20 seconds
    ⏱️ 54m 5s
    TSS: 177
    IF: 1.40
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 3 minutes90% FTP 2 minutes55% FTP 3 minutes92% FTP 10 minutes55% FTP 5 minutes92% FTP 10 minutes55% FTP 5 minutes105% FTP 3 minutes50% FTP 3 minutes105% FTP 3 minutes50% FTP 3 minutes105% FTP 3 minutes50% FTP 3 minutes55% FTP 1 minute250% FTP 10 seconds50% FTP 2 minutes250% FTP 10 seconds50% FTP 2 minutes250% FTP 10 seconds50% FTP 2 minutes50–25% FTP 3 minutes
    ⏱️ 1h 13m 30s
    TSS: 102
    IF: 0.91
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 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
  • 55% FTP 2 minutes65% FTP 3 minutes80% FTP 3 minutes90% FTP 2 minutes55% FTP 3 minutes170% FTP 10 seconds55% FTP 50 seconds170% FTP 10 seconds55% FTP 50 seconds55% FTP 4 minutes300% FTP 15 seconds60% FTP 30 seconds85% FTP 3 minutes93% FTP 5 minutes50% FTP 4 minutes300% FTP 15 seconds60% FTP 30 seconds85% FTP 3 minutes93% FTP 5 minutes50% FTP 4 minutes300% FTP 17 seconds60% FTP 30 seconds85% FTP 3 minutes93% FTP 5 minutes50% FTP 3 minutes
    ⏱️ 56m 17s
    TSS: 117
    IF: 1.12
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 55% FTP 2 minutes65% FTP 3 minutes80% FTP 3 minutes90% FTP 2 minutes55% FTP 3 minutes170% FTP 10 seconds55% FTP 50 seconds170% FTP 10 seconds55% FTP 50 seconds55% FTP 4 minutes300% FTP 15 secondsFree Ride 30 seconds85% FTP 3 minutes93% FTP 5 minutes50% FTP 4 minutes300% FTP 15 secondsFree Ride 30 seconds85% FTP 3 minutes93% FTP 5 minutes50% FTP 4 minutes300% FTP 17 secondsFree Ride 30 seconds85% FTP 3 minutes93% FTP 5 minutes50% FTP 3 minutes
    ⏱️ 56m 17s
    TSS: 117
    IF: 1.12
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50% FTP 4 minutes65% FTP 3 minutes84% FTP 3 minutes100% FTP 2 minutes50% FTP 3 minutes200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes83% FTP 5 minutes120% FTP 2 minutes50% FTP 3 minutes80% FTP 4 minutes110% FTP 2 minutes120% FTP 30 seconds130% FTP 30 seconds135% FTP 30 seconds55% FTP 5 minutes100–220% FTP 1 minute60% FTP 3 minutes85% FTP 2 minutes150% FTP 30 seconds91% FTP 2 minutes95% FTP 2 minutes105% FTP 10 seconds210% FTP 10 seconds50% FTP 6 minutes 40 seconds
    ⏱️ 59m
    TSS: 86
    IF: 0.93
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50% FTP 4 minutes65% FTP 3 minutes84% FTP 3 minutes100% FTP 2 minutes50% FTP 3 minutes200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes83% FTP 5 minutes50% FTP 3 minutes 20 secondsFree Ride 10 seconds50% FTP 30 seconds81% FTP 3 minutes 30 secondsFree Ride 10 seconds50% FTP 3 minutesFree Ride 30 seconds60% FTP 3 minutesFree Ride 10 seconds50% FTP 30 seconds81% FTP 3 minutes 30 secondsFree Ride 10 seconds50% FTP 3 minutesFree Ride 30 seconds50% FTP 6 minutes 40 seconds
    ⏱️ 52m 40s
    TSS: 50
    IF: 0.75
    Cadence Targets (Low / Avg / High): 50 rpm / 50 rpm / 75 rpm
  • 25–75% FTP 7 minutes75% FTP 55 seconds50% FTP 1 minute75% FTP 55 seconds50% FTP 1 minute81% FTP 5 minutes300% FTP 7 seconds75% FTP 3 minutes300% FTP 7 seconds75% FTP 3 minutes300% FTP 7 seconds75% FTP 3 minutes300% FTP 7 seconds75% FTP 3 minutes300% FTP 7 seconds75% FTP 3 minutes81% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes65% FTP 3 minutes 20 seconds
    ⏱️ 54m 10s
    TSS: 132
    IF: 1.21
  • 25–75% FTP 7 minutes75% FTP 55 seconds50% FTP 1 minute75% FTP 55 seconds50% FTP 1 minute81% FTP 5 minutes300% FTP 7 seconds75% FTP 3 minutes300% FTP 7 seconds75% FTP 3 minutes300% FTP 7 seconds75% FTP 3 minutes300% FTP 7 seconds75% FTP 3 minutes300% FTP 7 seconds75% FTP 3 minutes81% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes65% FTP 3 minutes 20 seconds
    ⏱️ 57m 27s
    TSS: 142
    IF: 1.22
  • 25–75% FTP 7 minutes75% FTP 55 seconds50% FTP 1 minute75% FTP 55 seconds50% FTP 1 minute81% FTP 7 minutes300% FTP 7 seconds75% FTP 3 minutes300% FTP 7 seconds75% FTP 3 minutes300% FTP 7 seconds75% FTP 3 minutes300% FTP 7 seconds75% FTP 3 minutes300% FTP 7 seconds75% FTP 3 minutes300% FTP 7 seconds75% FTP 3 minutes81% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes250% FTP 17 seconds50% FTP 3 minutes65% FTP 3 minutes 20 seconds
    ⏱️ 1h 2m 34s
    TSS: 155
    IF: 1.22
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 2 minutes90% FTP 2 minutes55% FTP 2 minutes86% FTP 2 minutes 30 seconds86% FTP 10 seconds86% FTP 2 minutes 30 seconds86% FTP 10 seconds55% FTP 4 minutes350% FTP 7 seconds55% FTP 2 minutes350% FTP 7 seconds55% FTP 2 minutes350% FTP 7 seconds55% FTP 2 minutes55% FTP 3 minutes350% FTP 7 seconds55% FTP 2 minutes350% FTP 7 seconds55% FTP 2 minutes350% FTP 7 seconds55% FTP 2 minutes55% FTP 3 minutes350% FTP 7 seconds55% FTP 2 minutes350% FTP 7 seconds55% FTP 2 minutes350% FTP 7 seconds55% FTP 2 minutes55% FTP 3 minutes300% FTP 10 seconds40% FTP 20 seconds250% FTP 7 seconds55% FTP 2 minutes300% FTP 10 seconds40% FTP 20 seconds250% FTP 7 seconds55% FTP 2 minutes55% FTP 4 minutes 23 seconds
    ⏱️ 1h
    TSS: 185
    IF: 1.36
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50% FTP 3 minutes170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds70% FTP 3 minutes50% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutesFree Ride 35 minutes
    ⏱️ 55m
    TSS: 40
    IF: 0.66
  • 50% FTP 3 minutes170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds70% FTP 3 minutes50% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutesFree Ride 35 minutes
    ⏱️ 55m
    TSS: 40
    IF: 0.66
  • 50% FTP 3 minutes170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds65–75% FTP 2 minutes50% FTP 2 minutes76–95% FTP 2 minutes50% FTP 3 minutes125% FTP 1 minute50% FTP 1 minute150% FTP 30 seconds50% FTP 30 seconds167% FTP 15 seconds50% FTP 45 seconds185% FTP 10 seconds50% FTP 50 seconds81% FTP 5 minutes50% FTP 5 minutes125% FTP 1 minute50% FTP 1 minute150% FTP 30 seconds50% FTP 30 seconds167% FTP 15 seconds50% FTP 45 seconds185% FTP 10 seconds50% FTP 50 seconds81% FTP 5 minutes50% FTP 5 minutes125% FTP 1 minute50% FTP 1 minute150% FTP 30 seconds50% FTP 30 seconds167% FTP 15 seconds50% FTP 45 seconds185% FTP 10 seconds50% FTP 50 seconds81% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 1h 1m
    TSS: 86
    IF: 0.92
  • 50% FTP 3 minutes170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds170% FTP 10 seconds50% FTP 50 seconds65–75% FTP 2 minutes50% FTP 2 minutes76–95% FTP 2 minutes50% FTP 3 minutes125% FTP 1 minute66% FTP 1 minute150% FTP 30 seconds65% FTP 30 seconds167% FTP 15 seconds65% FTP 45 seconds185% FTP 10 seconds65% FTP 50 seconds81% FTP 5 minutes50% FTP 2 minutes125% FTP 1 minute66% FTP 1 minute150% FTP 30 seconds65% FTP 30 seconds167% FTP 15 seconds65% FTP 45 seconds185% FTP 10 seconds65% FTP 50 seconds81% FTP 5 minutes50% FTP 2 minutes125% FTP 1 minute66% FTP 1 minute150% FTP 30 seconds65% FTP 30 seconds167% FTP 15 seconds65% FTP 45 seconds185% FTP 10 seconds65% FTP 50 seconds81% FTP 5 minutes50% FTP 2 minutes125% FTP 1 minute65% FTP 1 minute150% FTP 30 seconds65% FTP 30 seconds167% FTP 15 seconds65% FTP 45 seconds185% FTP 10 seconds66% FTP 50 seconds81% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 1h 7m
    TSS: 102
    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 minutes180% FTP 10 seconds65% FTP 50 seconds180% FTP 20 seconds65% FTP 40 seconds181% FTP 30 seconds65% FTP 30 seconds180% FTP 1 minute65% FTP 1 minute95% FTP 4 minutes50% FTP 3 minutes180% FTP 10 seconds65% FTP 50 seconds180% FTP 20 seconds65% FTP 40 seconds181% FTP 30 seconds65% FTP 30 seconds180% FTP 1 minute65% FTP 1 minute95% FTP 4 minutes50% FTP 3 minutes180% FTP 10 seconds65% FTP 50 seconds180% FTP 20 seconds65% FTP 40 seconds181% FTP 30 seconds65% FTP 30 seconds180% FTP 1 minute65% FTP 1 minute95% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 56m
    TSS: 114
    IF: 1.10
  • 55% FTP 3 minutes65% FTP 3 minutes80% FTP 3 minutes90% FTP 2 minutes55% FTP 3 minutes190% FTP 15 seconds65% FTP 45 seconds210% FTP 15 seconds65% FTP 45 seconds280% FTP 15 seconds65% FTP 45 seconds55% FTP 4 minutes69% FTP 1 minute100% FTP 1 minuteFree Ride 30 seconds55% FTP 5 minutes100% FTP 1 minute120% FTP 1 minuteFree Ride 15 seconds55% FTP 5 minutes100% FTP 1 minute120% FTP 1 minuteFree Ride 30 seconds50% FTP 5 minutes
    ⏱️ 43m 15s
    TSS: 67
    IF: 0.96
    Cadence Targets (Low / Avg / High): 50 rpm / 80 rpm / 85 rpm
  • 55% FTP 3 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 minutes86% FTP 2 minutes250% FTP 10 seconds50% FTP 2 minutes250% FTP 10 seconds50% FTP 2 minutes250% FTP 10 seconds50% FTP 2 minutes250% FTP 10 seconds50% FTP 2 minutes55–25% FTP 2 minutes 20 seconds
    ⏱️ 1h
    TSS: 82
    IF: 0.90
    Cadence Targets (Low / Avg / High): 50 rpm / 75 rpm / 100 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 minutes81% FTP 15 minutes150% FTP 1 minute50% FTP 1 minute170% FTP 30 seconds50% FTP 30 seconds200% FTP 15 seconds50% FTP 45 seconds200% FTP 10 seconds50% FTP 5 minutes81% FTP 15 minutes150% FTP 1 minute50% FTP 1 minute170% FTP 30 seconds50% FTP 30 seconds200% FTP 15 seconds50% FTP 45 seconds200% FTP 10 seconds50% FTP 5 minutes
    ⏱️ 1h 1m 20s
    TSS: 91
    IF: 0.94
  • 45–75% FTP 5 minutes130% FTP 10 seconds50% FTP 1 minute130% FTP 10 seconds50% FTP 1 minute80% FTP 1 minute65% FTP 1 minute80% FTP 1 minute65% FTP 1 minute98% FTP 1 minute65% FTP 1 minute98% FTP 1 minute65% FTP 1 minute50% FTP 3 minutes161% FTP 10 seconds65% FTP 50 seconds161% FTP 10 seconds65% FTP 50 seconds161% FTP 10 seconds65% FTP 50 seconds161% FTP 10 seconds65% FTP 50 seconds161% FTP 10 seconds65% FTP 50 seconds161% FTP 10 seconds65% FTP 50 seconds161% FTP 10 seconds65% FTP 50 seconds161% FTP 10 seconds65% FTP 50 seconds161% FTP 10 seconds65% FTP 50 seconds161% FTP 10 seconds65% FTP 50 seconds161% FTP 10 seconds65% FTP 50 seconds161% FTP 10 seconds65% FTP 50 seconds50% FTP 5 minutes150% FTP 15 seconds65% FTP 45 seconds150% FTP 15 seconds65% FTP 45 seconds150% FTP 15 seconds65% FTP 45 seconds150% FTP 15 seconds65% FTP 45 seconds150% FTP 15 seconds65% FTP 45 seconds150% FTP 15 seconds65% FTP 45 seconds50% FTP 5 minutes130% FTP 30 seconds65% FTP 30 seconds130% FTP 30 seconds65% FTP 30 seconds130% FTP 30 seconds65% FTP 30 seconds50% FTP 3 minutes65–45% FTP 5 minutes
    ⏱️ 57m 20s
    TSS: 75
    IF: 0.88