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MyWhoosh Sweetspot Workouts List

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Showing all 55 workouts.

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  • 45–65% 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 minutes81% FTP 3 minutes55% FTP 2 minutes84–96% FTP 10 minutes65% FTP 3 minutes84–96% FTP 10 minutes65% FTP 3 minutes84–96% FTP 10 minutes55% FTP 5 minutes
    ⏱️ 58m
    TSS: 65
    IF: 0.82
  • 50% FTP 5 minutes180% FTP 10 seconds50% FTP 50 seconds180% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes109% FTP 1 minute50% FTP 2 minutes84% FTP 3 minutes50% FTP 3 minutes90% FTP 5 minutes50% FTP 3 minutes90% FTP 5 minutes50% FTP 3 minutes90% FTP 5 minutes50% FTP 3 minutes90% FTP 5 minutes50% FTP 3 minutesFree Ride 20 minutes
    ⏱️ 1h 10m
    TSS: 65
    IF: 0.74
  • 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 seconds60–75% FTP 3 minutes50% FTP 2 minutes90–104% FTP 5 minutes50% FTP 3 minutes150% FTP 2 minutes50% FTP 3 minutes143% FTP 2 minutes50% FTP 3 minutes136% FTP 2 minutes50% FTP 3 minutes129% FTP 2 minutes50% FTP 3 minutes122% FTP 2 minutes50% FTP 5 minutes94–88% FTP 10 minutes75–45% FTP 5 minutes
    ⏱️ 1h 2m
    TSS: 99
    IF: 0.98
  • 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 seconds60–75% FTP 3 minutes50% FTP 2 minutes90–104% FTP 5 minutes50% FTP 3 minutes150% FTP 2 minutes50% FTP 3 minutes144% FTP 2 minutes50% FTP 3 minutes138% FTP 2 minutes50% FTP 3 minutes132% FTP 2 minutes50% FTP 3 minutes126% FTP 2 minutes50% FTP 3 minutes120% FTP 2 minutes50% FTP 5 minutes94–88% FTP 5 minutes70–45% FTP 5 minutes
    ⏱️ 1h 2m
    TSS: 102
    IF: 0.99
  • 45–75% FTP 3 minutes50% FTP 30 seconds81% FTP 1 minute50% FTP 30 seconds95% FTP 1 minute50% FTP 30 seconds109% FTP 1 minute50% FTP 1 minute 30 seconds75% FTP 5 minutes50% FTP 2 minutes125% FTP 1 minute65% FTP 1 minute125% FTP 1 minute65% FTP 1 minute125% FTP 1 minute65% FTP 1 minute81% FTP 5 minutes60–45% FTP 3 minutes
    ⏱️ 30m
    TSS: 36
    IF: 0.85
  • 45–75% FTP 5 minutes50% FTP 1 minute81% FTP 1 minute50% FTP 1 minute95% FTP 1 minute50% FTP 1 minute109% FTP 1 minute50% FTP 1 minute150% FTP 10 seconds50% FTP 50 seconds150% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes125% FTP 1 minute65% FTP 1 minute125% FTP 1 minute65% FTP 1 minute76–89% FTP 5 minutes125% FTP 1 minute65% FTP 1 minute125% FTP 1 minute65% FTP 1 minute89–76% FTP 5 minutes125% FTP 1 minute65% FTP 1 minute125% FTP 1 minute65% FTP 1 minute76–89% FTP 5 minutes125% FTP 1 minute65% FTP 1 minute125% FTP 1 minute65% FTP 1 minute89–76% FTP 5 minutes50% FTP 3 minutes65–50% FTP 5 minutes
    ⏱️ 1h
    TSS: 79
    IF: 0.89
  • 25–75% FTP 10 minutes50% FTP 1 minute120% FTP 1 minute88% FTP 5 minutes55% FTP 2 minutes120% FTP 1 minute88% FTP 5 minutes55% FTP 2 minutes120% FTP 1 minute88% FTP 5 minutes55% FTP 2 minutes120% FTP 1 minute88% FTP 5 minutes55% FTP 2 minutes120% FTP 1 minute88% FTP 5 minutes55% FTP 2 minutes120% FTP 1 minute88% FTP 5 minutes55% FTP 2 minutes65–50% FTP 5 minutes
    ⏱️ 1h 4m
    TSS: 78
    IF: 0.85
    Cadence Targets (Low / Avg / High): 80 rpm / 85 rpm / 95 rpm
  • 50% FTP 3 minutes200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds60–75% FTP 3 minutes50% FTP 2 minutes90–104% FTP 5 minutes50% FTP 3 minutes150% FTP 2 minutes50% FTP 3 minutes143% FTP 2 minutes50% FTP 3 minutes136% FTP 2 minutes50% FTP 3 minutes129% FTP 2 minutes50% FTP 3 minutes122% FTP 2 minutes50% FTP 5 minutes94–88% FTP 10 minutes75–45% FTP 5 minutes
    ⏱️ 1h 2m
    TSS: 103
    IF: 0.99
  • 50% FTP 3 minutes200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds60–75% FTP 3 minutes50% FTP 2 minutes90–104% FTP 5 minutes50% FTP 3 minutes150% FTP 2 minutes50% FTP 3 minutes144% FTP 2 minutes50% FTP 3 minutes138% FTP 2 minutes50% FTP 3 minutes132% FTP 2 minutes50% FTP 3 minutes126% FTP 2 minutes50% FTP 3 minutes120% FTP 2 minutes50% FTP 5 minutes94–88% FTP 5 minutes75–45% FTP 5 minutes
    ⏱️ 1h 2m
    TSS: 105
    IF: 1.00
  • 50–75% FTP 10 minutes50% FTP 1 minute120% FTP 1 minute88% FTP 5 minutes66% FTP 2 minutes120% FTP 1 minute88% FTP 5 minutes66% FTP 2 minutes120% FTP 1 minute88% FTP 5 minutes65% FTP 2 minutes120% FTP 1 minute88% FTP 5 minutes65% FTP 2 minutes120% FTP 1 minute88% FTP 5 minutes65% FTP 2 minutes120% FTP 1 minute88% FTP 5 minutes55% FTP 2 minutes65–50% FTP 5 minutes
    ⏱️ 1h 4m
    TSS: 80
    IF: 0.86
  • 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 minutes100% FTP 3 minutes45% FTP 1 minute111% FTP 1 minute45% FTP 1 minute83% FTP 4 minutes90% FTP 1 minute65% FTP 3 minutes83% FTP 4 minutes90% FTP 1 minute65% FTP 3 minutes83% FTP 4 minutes90% FTP 1 minute65% FTP 3 minutes83% FTP 4 minutes90% FTP 1 minute65% FTP 3 minutes55% FTP 2 minutes95% FTP 4 minutes55% FTP 5 minutes
    ⏱️ 1h 1m
    TSS: 64
    IF: 0.79
    Cadence Targets (Low / Avg / High): 70 rpm / 95 rpm / 95 rpm
  • 50% FTP 4 minutes65% FTP 30 seconds85% FTP 30 seconds65% FTP 30 seconds85% FTP 30 seconds65% FTP 30 seconds85% FTP 30 seconds65% FTP 30 seconds85% FTP 30 seconds65% FTP 30 seconds85% FTP 30 seconds50% FTP 1 minute85% FTP 3 minutes50% FTP 1 minute102% FTP 1 minute50% FTP 2 minutes65–90% FTP 10 minutes50% FTP 1 minute160% FTP 20 seconds65% FTP 1 minute 40 seconds160% FTP 20 seconds65% FTP 1 minute 40 seconds160% FTP 20 seconds65% FTP 1 minute 40 seconds160% FTP 20 seconds65% FTP 1 minute 40 seconds160% FTP 20 seconds65% FTP 1 minute 40 seconds160% FTP 20 seconds65% FTP 1 minute 40 seconds160% FTP 20 seconds65% FTP 1 minute 40 seconds160% FTP 20 seconds65% FTP 1 minute 40 seconds65–90% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 59m
    TSS: 74
    IF: 0.87
  • 45–75% FTP 7 minutes95% FTP 3 minutes50% FTP 5 minutes150% FTP 15 seconds65% FTP 15 seconds150% FTP 15 seconds65% FTP 15 seconds150% FTP 15 seconds65% FTP 15 seconds80–92% FTP 15 minutes50% FTP 5 minutes150% FTP 15 seconds65% FTP 15 seconds150% FTP 15 seconds65% FTP 15 seconds150% FTP 15 seconds65% FTP 15 seconds92–80% FTP 15 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 69
    IF: 0.84
    Cadence Targets (Low / Avg / High): 75 rpm / 77.5 rpm / 80 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 2 minutes90% FTP 3 minutes65% FTP 2 minutes110% FTP 1 minute50% FTP 3 minutes90% FTP 3 minutes65% FTP 2 minutes110% FTP 1 minute50% FTP 3 minutes90% FTP 3 minutes65% FTP 2 minutes110% FTP 1 minute50% FTP 3 minutes90% FTP 3 minutes65% FTP 2 minutes110% FTP 1 minute50% FTP 5 minutes
    ⏱️ 1h 2m
    TSS: 64
    IF: 0.79
    Cadence Targets (Low / Avg / High): 110 rpm / 110 rpm / 110 rpm
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 3 minutes90% FTP 2 minutes55% FTP 3 minutes85% FTP 5 minutes100% FTP 30 seconds55% FTP 3 minutes85% FTP 5 minutes100% FTP 30 seconds55% FTP 3 minutes85% FTP 5 minutes100% FTP 30 seconds55% FTP 3 minutes85% FTP 5 minutes140% FTP 30 seconds55% FTP 5 minutes 30 seconds
    ⏱️ 51m 30s
    TSS: 52
    IF: 0.78
    Cadence Targets (Low / Avg / High): 70 rpm / 70 rpm / 75 rpm
  • 40–55% FTP 10 minutes60% FTP 2 minutes70% FTP 2 minutes80% FTP 2 minutes90% FTP 2 minutes55% FTP 5 minutes120% FTP 30 seconds90% FTP 1 minute 30 seconds75% FTP 2 minutes120% FTP 30 seconds90% FTP 1 minute 30 seconds75% FTP 2 minutes120% FTP 30 seconds90% FTP 1 minute 30 seconds75% FTP 2 minutes55% FTP 5 minutes120% FTP 30 seconds90% FTP 1 minute 30 seconds75% FTP 2 minutes120% FTP 30 seconds90% FTP 1 minute 30 seconds75% FTP 2 minutes120% FTP 30 seconds90% FTP 1 minute 30 seconds75% FTP 2 minutes55% FTP 3 minutes75% FTP 5 minutes55–35% FTP 10 minutes
    ⏱️ 1h 10m
    TSS: 67
    IF: 0.75
  • 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
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 2 minutes90% FTP 2 minutes55% FTP 3 minutes87% FTP 4 minutes55% FTP 3 minutes87% FTP 6 minutes55% FTP 3 minutes87% FTP 2 minutes85% FTP 30 seconds87% FTP 2 minutes85% FTP 30 seconds87% FTP 2 minutes85% FTP 30 seconds87% FTP 2 minutes85% FTP 30 seconds55% FTP 3 minutes87% FTP 6 minutes55% FTP 3 minutes87% FTP 4 minutes55% FTP 5 minutes
    ⏱️ 1h 1m
    TSS: 62
    IF: 0.78
    Cadence Targets (Low / Avg / High): 65 rpm / 70 rpm / 70 rpm
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 2 minutes90% FTP 2 minutes55% FTP 3 minutes87% FTP 5 minutes55% FTP 3 minutes87% FTP 7 minutes55% FTP 3 minutes87% FTP 2 minutes85% FTP 30 seconds87% FTP 2 minutes85% FTP 30 seconds87% FTP 2 minutes85% FTP 30 seconds87% FTP 2 minutes85% FTP 30 seconds55% FTP 3 minutes87% FTP 7 minutes55% FTP 3 minutes87% FTP 5 minutes55% FTP 5 minutes
    ⏱️ 1h 5m
    TSS: 67
    IF: 0.78
    Cadence Targets (Low / Avg / High): 65 rpm / 70 rpm / 70 rpm
  • 50–75% FTP 10 minutes55% FTP 1 minute80% FTP 6 minutes95% FTP 4 minutes105% FTP 1 minute55% FTP 5 minutes80% FTP 6 minutes95% FTP 4 minutes105% FTP 1 minute55% FTP 5 minutes80% FTP 6 minutes95% FTP 4 minutes105% FTP 1 minute75–50% FTP 5 minutes
    ⏱️ 59m
    TSS: 64
    IF: 0.80
    Cadence Targets (Low / Avg / High): 70 rpm / 80 rpm / 85 rpm
  • 51–75% FTP 10 minutes76% FTP 15 minutes91% FTP 8 minutes105% FTP 2 minutes55% FTP 5 minutes76% FTP 15 minutes91% FTP 8 minutes105% FTP 2 minutes75–50% FTP 5 minutes
    ⏱️ 1h 10m
    TSS: 76
    IF: 0.80
    Cadence Targets (Low / Avg / High): 75 rpm / 80 rpm / 85 rpm
  • 50–75% FTP 10 minutes55% FTP 1 minute80% FTP 5 minutes95% FTP 4 minutes105% FTP 1 minute55% FTP 4 minutes80% FTP 5 minutes95% FTP 4 minutes105% FTP 1 minute55% FTP 4 minutes80% FTP 5 minutes95% FTP 4 minutes105% FTP 1 minute50% FTP 2 minutes75–50% FTP 5 minutes
    ⏱️ 56m
    TSS: 61
    IF: 0.80
    Cadence Targets (Low / Avg / High): 75 rpm / 80 rpm / 85 rpm
  • 50% FTP 3 minutes75% FTP 1 minute50% FTP 1 minute75% FTP 1 minute50% FTP 1 minute90% FTP 55 seconds50% FTP 1 minute90% FTP 55 seconds50% FTP 1 minute50% FTP 3 minutes83% FTP 6 minutes98% FTP 4 minutes109% FTP 1 minute50% FTP 5 minutes83% FTP 6 minutes98% FTP 4 minutes109% FTP 1 minute50% FTP 5 minutes95% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 1h 50s
    TSS: 69
    IF: 0.82
  • 50–70% FTP 6 minutes86% FTP 15 minutes55% FTP 5 minutes89% FTP 6 minutes104% FTP 3 minutes120% FTP 1 minute55% FTP 3 minutes88% FTP 6 minutes104% FTP 3 minutes120% FTP 1 minute55% FTP 3 minutes88% FTP 6 minutes104% FTP 3 minutes120% FTP 1 minute50% FTP 5 minutes
    ⏱️ 1h 7m
    TSS: 85
    IF: 0.87
  • 45–75% FTP 10 minutes95% FTP 1 minute55% FTP 1 minute95% FTP 2 minutes55% FTP 2 minutes95% FTP 3 minutes55% FTP 3 minutes75% FTP 10 minutes55% FTP 2 minutes95% FTP 1 minute55% FTP 1 minute95% FTP 2 minutes55% FTP 2 minutes95% FTP 3 minutes55% FTP 3 minutes75–50% FTP 10 minutes
    ⏱️ 56m
    TSS: 53
    IF: 0.75
  • 45–75% FTP 10 minutes95% FTP 1 minute55% FTP 1 minute95% FTP 2 minutes55% FTP 2 minutes95% FTP 3 minutes55% FTP 3 minutes95% FTP 4 minutes55% FTP 4 minutes75% FTP 10 minutes55% FTP 2 minutes95% FTP 1 minute55% FTP 1 minute95% FTP 2 minutes55% FTP 2 minutes95% FTP 3 minutes55% FTP 3 minutes95% FTP 4 minutes55% FTP 4 minutes65–50% FTP 5 minutes
    ⏱️ 1h 7m
    TSS: 67
    IF: 0.77
  • 55% FTP 3 minutes65% FTP 3 minutes80% FTP 2 minutes90% FTP 2 minutes55% FTP 3 minutes86% FTP 2 minutes 30 seconds86% FTP 30 seconds86% FTP 2 minutes 30 seconds86% FTP 30 seconds86% FTP 2 minutes 30 seconds86% FTP 30 seconds55% FTP 3 minutes86% FTP 2 minutes 30 seconds86% FTP 30 seconds86% FTP 2 minutes 30 seconds86% FTP 30 seconds86% FTP 2 minutes 30 seconds86% FTP 30 seconds55% FTP 3 minutes86% FTP 2 minutes 30 seconds86% FTP 30 seconds86% FTP 2 minutes 30 seconds86% FTP 30 seconds86% FTP 2 minutes 30 seconds86% FTP 30 seconds55% FTP 3 minutes75% FTP 2 minutes75% FTP 30 seconds75% FTP 2 minutes75% FTP 30 seconds75% FTP 2 minutes75% FTP 30 seconds55% FTP 3 minutes 30 seconds
    ⏱️ 1h
    TSS: 60
    IF: 0.77
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 55% FTP 3 minutes65% FTP 3 minutes80% FTP 2 minutes90% FTP 2 minutes55% FTP 3 minutes86% FTP 2 minutes 30 seconds86% FTP 30 seconds86% FTP 2 minutes 30 seconds86% FTP 30 seconds86% FTP 2 minutes 30 seconds86% FTP 30 seconds55% FTP 3 minutes86% FTP 2 minutes 30 seconds86% FTP 30 seconds86% FTP 2 minutes 30 seconds86% FTP 30 seconds86% FTP 2 minutes 30 seconds86% FTP 30 seconds55% FTP 3 minutes86% FTP 2 minutes 30 seconds86% FTP 30 seconds86% FTP 2 minutes 30 seconds86% FTP 30 seconds86% FTP 2 minutes 30 seconds86% FTP 30 seconds55% FTP 3 minutes90% FTP 2 minutes90% FTP 30 seconds90% FTP 2 minutes90% FTP 30 seconds90% FTP 2 minutes90% FTP 30 seconds55% FTP 3 minutes 30 seconds
    ⏱️ 1h
    TSS: 64
    IF: 0.80
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50–75% FTP 5 minutes50% FTP 1 minute110% FTP 1 minute50% FTP 1 minute95% FTP 3 minutes50% FTP 1 minute76–92% FTP 5 minutes55% FTP 3 minutes76–92% FTP 5 minutes55% FTP 3 minutes76–92% FTP 5 minutes55% FTP 3 minutes76–92% FTP 5 minutes55% FTP 3 minutes75–50% FTP 10 minutes
    ⏱️ 54m
    TSS: 52
    IF: 0.76
    Cadence Targets (Low / Avg / High): 80 rpm / 80 rpm / 80 rpm
  • 50–75% FTP 5 minutes50% FTP 1 minute110% FTP 1 minute50% FTP 1 minute95% FTP 3 minutes50% FTP 1 minute76–92% FTP 8 minutes55% FTP 3 minutes76–92% FTP 8 minutes55% FTP 3 minutes76–92% FTP 8 minutes55% FTP 3 minutes76–92% FTP 8 minutes51% FTP 5 minutes
    ⏱️ 58m
    TSS: 61
    IF: 0.79
    Cadence Targets (Low / Avg / High): 70 rpm / 75 rpm / 80 rpm
  • 50% FTP 4 minutes160% FTP 10 seconds50% FTP 50 seconds160% FTP 10 seconds50% FTP 50 seconds160% FTP 10 seconds50% FTP 50 seconds160% FTP 10 seconds50% FTP 50 seconds70% FTP 3 minutes50% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutes75–89% FTP 6 minutes89% FTP 5 minutes50% FTP 3 minutes75–105% FTP 12 minutes89% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 57m
    TSS: 66
    IF: 0.83
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50–75% FTP 5 minutes55% FTP 1 minute110% FTP 1 minute55% FTP 1 minute95% FTP 3 minutes50% FTP 3 minutes76–89% FTP 6 minutes91–104% FTP 4 minutes105–118% FTP 1 minute55% FTP 5 minutes76–89% FTP 6 minutes91–104% FTP 4 minutes105–118% FTP 1 minute55% FTP 5 minutes76–89% FTP 6 minutes91–104% FTP 4 minutes105–118% FTP 1 minute50% FTP 2 minutes75–45% FTP 5 minutes
    ⏱️ 1h 4m
    TSS: 75
    IF: 0.83
    Cadence Targets (Low / Avg / High): 75 rpm / 80 rpm / 85 rpm
  • 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
  • 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 minutes95% FTP 5 minutes50% FTP 5 minutes110% FTP 30 seconds88–94% FTP 9 minutes 30 seconds50% FTP 5 minutes110% FTP 30 seconds88–94% FTP 9 minutes 30 seconds75–45% FTP 5 minutes
    ⏱️ 55m
    TSS: 61
    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 minutes95% FTP 5 minutes50% FTP 5 minutes110% FTP 30 seconds88–94% FTP 7 minutes 30 seconds50% FTP 5 minutes110% FTP 30 seconds88–94% FTP 7 minutes 30 seconds50% FTP 5 minutes110% FTP 30 seconds88–94% FTP 7 minutes 30 seconds50% FTP 5 minutes
    ⏱️ 1h 4m
    TSS: 69
    IF: 0.80
  • 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 minutes81% FTP 3 minutes50% FTP 2 minutes88–94% FTP 6 minutes65% FTP 3 minutes88–94% FTP 6 minutes65% FTP 3 minutes88–94% FTP 6 minutes65% FTP 3 minutes88–94% FTP 6 minutes50% FTP 5 minutes
    ⏱️ 55m
    TSS: 60
    IF: 0.81
  • 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 minutes81% FTP 3 minutes50% FTP 2 minutes88–94% FTP 10 minutes65% FTP 3 minutes88–94% FTP 10 minutes65% FTP 3 minutes88–94% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 66
    IF: 0.82
  • 40–60% FTP 5 minutes185% FTP 10 seconds55% FTP 50 seconds185% FTP 10 seconds55% FTP 50 seconds55% FTP 2 minutes114% FTP 1 minute55% FTP 2 minutes95% FTP 5 minutes55% FTP 2 minutes91% FTP 2 minutes121% FTP 30 seconds91% FTP 2 minutes121% FTP 30 seconds91% FTP 2 minutes121% FTP 30 seconds91% FTP 2 minutes121% FTP 30 seconds91% FTP 2 minutes121% FTP 30 seconds91% FTP 2 minutes121% FTP 30 seconds91% FTP 2 minutes121% FTP 30 seconds91% FTP 2 minutes121% FTP 30 seconds91% FTP 2 minutes121% FTP 30 seconds91% FTP 2 minutes121% FTP 30 seconds91% FTP 2 minutes121% FTP 30 seconds91% FTP 2 minutes121% FTP 30 seconds55% FTP 5 minutes
    ⏱️ 54m
    TSS: 79
    IF: 0.93
  • 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 minutes91% FTP 2 minutes 30 seconds120% FTP 30 seconds91% FTP 2 minutes 30 seconds120% FTP 30 seconds91% FTP 2 minutes 30 seconds120% FTP 30 seconds91% FTP 2 minutes 30 seconds120% FTP 30 seconds91% FTP 2 minutes 30 seconds120% FTP 30 seconds91% FTP 2 minutes 30 seconds120% FTP 30 seconds91% FTP 2 minutes 30 seconds120% FTP 30 seconds91% FTP 2 minutes 30 seconds120% FTP 30 seconds91% FTP 2 minutes 30 seconds120% FTP 30 seconds91% FTP 2 minutes 30 seconds120% FTP 30 seconds50% FTP 2 minutes65–50% FTP 5 minutes
    ⏱️ 50m
    TSS: 66
    IF: 0.89
    Cadence Targets (Low / Avg / High): 85 rpm / 85 rpm / 85 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 minutes91% FTP 2 minutes120% FTP 30 seconds91% FTP 2 minutes120% FTP 30 seconds91% FTP 2 minutes120% FTP 30 seconds91% FTP 2 minutes120% FTP 30 seconds91% FTP 2 minutes120% FTP 30 seconds91% FTP 2 minutes120% FTP 30 seconds91% FTP 2 minutes120% FTP 30 seconds91% FTP 2 minutes120% FTP 30 seconds91% FTP 2 minutes120% FTP 30 seconds91% FTP 2 minutes120% FTP 30 seconds91% FTP 2 minutes120% FTP 30 seconds91% FTP 2 minutes120% FTP 30 seconds50% FTP 5 minutes
    ⏱️ 48m
    TSS: 66
    IF: 0.90
  • 50% FTP 1 minute63% FTP 1 minute75% FTP 1 minute88% FTP 1 minute95% FTP 1 minute106% FTP 1 minute55% FTP 2 minutes98% FTP 5 minutes55% FTP 2 minutes88% FTP 15 minutes55% FTP 3 minutes88% FTP 15 minutes55% FTP 3 minutes121% FTP 1 minute55% FTP 2 minutes121% FTP 1 minute55% FTP 2 minutes121% FTP 1 minute55% FTP 2 minutes55–35% FTP 2 minutes
    ⏱️ 1h 2m
    TSS: 77
    IF: 0.86
  • 50% FTP 4 minutes65% FTP 30 seconds85% FTP 30 seconds65% FTP 30 seconds85% FTP 30 seconds65% FTP 30 seconds85% FTP 30 seconds65% FTP 30 seconds85% FTP 30 seconds65% FTP 30 seconds85% FTP 30 seconds50% FTP 1 minute85% FTP 3 minutes50% FTP 1 minute102% FTP 1 minute50% FTP 2 minutes88–95% FTP 6 minutes50% FTP 3 minutes95–88% FTP 6 minutes50% FTP 3 minutes88–95% FTP 6 minutes50% FTP 3 minutes95–88% FTP 6 minutes50% FTP 5 minutes
    ⏱️ 55m
    TSS: 60
    IF: 0.80
  • 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 minutes70–40% FTP 5 minutes
    ⏱️ 50m
    TSS: 47
    IF: 0.75
  • 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 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
  • 45–55% FTP 10 minutes60% FTP 3 minutes68% FTP 3 minutes75% FTP 3 minutes83% FTP 3 minutes90% FTP 3 minutes55% FTP 5 minutes87% FTP 4 minutes 30 seconds55% FTP 1 minute 30 seconds87% FTP 4 minutes 30 seconds55% FTP 1 minute 30 seconds87% FTP 4 minutes 30 seconds55% FTP 1 minute 30 seconds87% FTP 4 minutes 30 seconds55% FTP 1 minute 30 seconds87% FTP 4 minutes 30 seconds55% FTP 1 minute 30 seconds55–45% FTP 10 minutes
    ⏱️ 1h 10m
    TSS: 64
    IF: 0.74
  • 45–63% FTP 3 minutes58% FTP 2 minutes63% FTP 2 minutes68% FTP 2 minutes73% FTP 2 minutes78% FTP 2 minutes53% FTP 1 minute95% FTP 2 minutes53% FTP 1 minute95% FTP 2 minutes53% FTP 1 minute95% FTP 2 minutes53% FTP 1 minute95% FTP 2 minutes53% FTP 1 minute95% FTP 2 minutes53% FTP 1 minute53% FTP 1 minute73% FTP 3 minutes78% FTP 3 minutes83% FTP 3 minutes88% FTP 3 minutes95% FTP 3 minutes88% FTP 3 minutes83% FTP 3 minutes78% FTP 3 minutes73% FTP 3 minutes63–43% FTP 3 minutes
    ⏱️ 1h
    TSS: 64
    IF: 0.80
  • 43–63% FTP 3 minutes58% FTP 1 minute63% FTP 1 minute68% FTP 1 minute73% FTP 1 minute78% FTP 1 minute55% FTP 1 minute95% FTP 3 minutes55% FTP 2 minutes95% FTP 3 minutes55% FTP 2 minutes95% FTP 3 minutes55% FTP 2 minutes95% FTP 3 minutes55% FTP 2 minutes55% FTP 1 minute85% FTP 2 minutes55% FTP 30 seconds85% FTP 2 minutes55% FTP 30 seconds85% FTP 2 minutes55% FTP 30 seconds85% FTP 2 minutes55% FTP 2 minutes 30 seconds93% FTP 3 minutes88% FTP 3 minutes83% FTP 3 minutes78% FTP 3 minutes73% FTP 3 minutes65–45% FTP 3 minutes
    ⏱️ 1h
    TSS: 65
    IF: 0.80
    Cadence Targets (Low / Avg / High): 55 rpm / 83 rpm / 105 rpm
  • 45–60% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes95% FTP 4 minutes50% FTP 3 minutes88% FTP 12 minutes50% FTP 3 minutes88% FTP 12 minutes50% FTP 3 minutes98% FTP 1 minute50% FTP 2 minutes98% FTP 1 minute50% FTP 2 minutes98% FTP 1 minute50% FTP 2 minutes98% FTP 1 minute50% FTP 2 minutes75–45% FTP 5 minutes
    ⏱️ 1h 3m
    TSS: 67
    IF: 0.80
  • 45–60% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes95% FTP 4 minutes50% FTP 3 minutes88–94% FTP 15 minutes50% FTP 3 minutes98% FTP 1 minute50% FTP 2 minutes98% FTP 1 minute50% FTP 2 minutes98% FTP 1 minute50% FTP 2 minutes98% FTP 1 minute50% FTP 2 minutes98% FTP 1 minute50% FTP 2 minutes98% FTP 1 minute50% FTP 2 minutes98% FTP 1 minute50% FTP 2 minutes98% FTP 1 minute50% FTP 2 minutes65–45% FTP 5 minutes
    ⏱️ 1h 3m
    TSS: 67
    IF: 0.80
  • 45–60% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes95% FTP 4 minutes50% FTP 3 minutes88–94% FTP 20 minutes50% FTP 3 minutes98% FTP 1 minute50% FTP 2 minutes98% FTP 1 minute50% FTP 2 minutes98% FTP 1 minute50% FTP 2 minutes98% FTP 1 minute50% FTP 2 minutes98% FTP 1 minute50% FTP 2 minutes75–45% FTP 5 minutes
    ⏱️ 59m
    TSS: 66
    IF: 0.81
  • 50% FTP 4 minutes65% FTP 30 seconds85% FTP 30 seconds65% FTP 30 seconds85% FTP 30 seconds65% FTP 30 seconds85% FTP 30 seconds65% FTP 30 seconds85% FTP 30 seconds65% FTP 30 seconds85% FTP 30 seconds50% FTP 1 minute85% FTP 3 minutes50% FTP 1 minute102% FTP 1 minute50% FTP 2 minutes88–95% FTP 6 minutes50% FTP 3 minutes95–88% FTP 6 minutes50% FTP 3 minutes88–95% FTP 6 minutes50% FTP 3 minutes95–88% FTP 6 minutes50% FTP 5 minutes
    ⏱️ 55m
    TSS: 60
    IF: 0.80
  • 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 minutes70–40% FTP 5 minutes
    ⏱️ 41m
    TSS: 35
    IF: 0.71
  • 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 minutes70–40% FTP 5 minutes
    ⏱️ 41m
    TSS: 35
    IF: 0.71
  • 45–75% FTP 5 minutes50% FTP 1 minute81% FTP 1 minute50% FTP 1 minute95% FTP 1 minute50% FTP 1 minute109% FTP 1 minute50% FTP 1 minuteFree Ride 25 minutes125% FTP 1 minute65% FTP 1 minute125% FTP 1 minute65% FTP 1 minute76–89% FTP 5 minutes125% FTP 1 minute65% FTP 1 minute125% FTP 1 minute65% FTP 1 minute89–76% FTP 5 minutes50% FTP 1 minute65–51% FTP 4 minutes
    ⏱️ 1h
    TSS: 58
    IF: 0.76