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MyWhoosh Tempo Workouts List

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Showing all 98 workouts.

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  • 50% FTP 3 minutes180% FTP 10 seconds50% FTP 50 seconds180% FTP 10 seconds50% FTP 50 seconds180% FTP 10 seconds50% FTP 50 seconds180% FTP 10 seconds50% FTP 50 seconds70% FTP 3 minutes57% FTP 2 minutes81% FTP 5 minutes56% FTP 3 minutes86% FTP 5 minutes85% FTP 5 minutes85% FTP 5 minutes56% FTP 5 minutes93% FTP 1 minute 40 seconds65% FTP 1 minute 40 seconds50% FTP 5 minutes
    ⏱️ 48m 20s
    TSS: 54
    IF: 0.81
    Cadence Targets (Low / Avg / High): 90 rpm / 95 rpm / 100 rpm
  • 50% FTP 3 minutes180% FTP 10 seconds50% FTP 50 seconds180% FTP 10 seconds50% FTP 50 seconds180% FTP 10 seconds50% FTP 50 seconds180% FTP 10 seconds50% FTP 50 seconds70% FTP 3 minutes50% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutes89% FTP 5 minutes77% FTP 5 minutes89% FTP 5 minutes50% FTP 5 minutes77% FTP 5 minutes82% FTP 5 minutes89% FTP 5 minutes75% FTP 1 minute 15 seconds65% FTP 1 minute 15 seconds55% FTP 1 minute 15 seconds50% FTP 1 minute
    ⏱️ 59m 45s
    TSS: 69
    IF: 0.83
    Cadence Targets (Low / Avg / High): 85 rpm / 90 rpm / 95 rpm
  • 50% FTP 3 minutes180% FTP 10 seconds50% FTP 50 seconds180% FTP 10 seconds50% FTP 50 seconds180% FTP 10 seconds50% FTP 50 seconds180% FTP 10 seconds50% FTP 50 seconds70% FTP 3 minutes50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes200% FTP 15 seconds89% FTP 5 minutes200% FTP 15 seconds77% FTP 5 minutes200% FTP 15 seconds89% FTP 5 minutes50% FTP 4 minutes 30 seconds200% FTP 15 seconds77% FTP 5 minutes200% FTP 15 seconds82% FTP 5 minutes200% FTP 15 seconds89% FTP 5 minutes75% FTP 1 minute 15 seconds65% FTP 1 minute 15 seconds60% FTP 1 minute 15 seconds50% FTP 1 minute
    ⏱️ 59m 45s
    TSS: 93
    IF: 0.96
    Cadence Targets (Low / Avg / High): 85 rpm / 90 rpm / 100 rpm
  • 45–65% FTP 5 minutes89% FTP 4 minutes 45 seconds150% FTP 15 seconds89% FTP 4 minutes 45 seconds150% FTP 15 seconds89% FTP 4 minutes 45 seconds150% FTP 15 seconds89% FTP 4 minutes 45 seconds150% FTP 15 seconds55% FTP 5 minutes88% FTP 4 minutes 45 seconds150% FTP 15 seconds88% FTP 4 minutes 45 seconds150% FTP 15 seconds88% FTP 4 minutes 45 seconds150% FTP 15 seconds88% FTP 4 minutes 45 seconds150% FTP 15 seconds55% FTP 5 minutes
    ⏱️ 55m
    TSS: 74
    IF: 0.89
  • 45–65% FTP 10 minutes88% FTP 4 minutes 45 seconds170% FTP 15 seconds88% FTP 4 minutes 45 seconds170% FTP 15 seconds88% FTP 4 minutes 45 seconds170% FTP 15 seconds88% FTP 4 minutes 45 seconds170% FTP 15 seconds88% FTP 4 minutes 45 seconds170% FTP 15 seconds88% FTP 4 minutes 45 seconds170% FTP 15 seconds88% FTP 4 minutes 45 seconds170% FTP 15 seconds88% FTP 4 minutes 45 seconds170% FTP 15 seconds50% FTP 5 minutes
    ⏱️ 55m
    TSS: 79
    IF: 0.93
  • 50–75% FTP 10 minutes50% FTP 1 minute170% FTP 20 seconds50% FTP 4 minutes 40 seconds170% FTP 20 seconds50% FTP 4 minutes 40 seconds170% FTP 20 seconds50% FTP 4 minutes 40 seconds170% FTP 20 seconds50% FTP 4 minutes 40 seconds170% FTP 20 seconds50% FTP 4 minutes 40 seconds170% FTP 20 seconds50% FTP 4 minutes 40 seconds63–80% FTP 10 minutes50% FTP 2 minutes80% FTP 10 minutes50% FTP 4 minutes
    ⏱️ 1h 7m
    TSS: 72
    IF: 0.80
  • 45–70% FTP 10 minutes50% FTP 1 minute78% FTP 10 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes78% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 1h 20m
    TSS: 74
    IF: 0.74
  • 45–70% FTP 10 minutes50% FTP 1 minute78% FTP 12 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes78% FTP 12 minutes50% FTP 5 minutes
    ⏱️ 1h 32m
    TSS: 87
    IF: 0.75
  • 45–70% FTP 10 minutes50% FTP 1 minute78% FTP 8 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes91% FTP 4 minutes50% FTP 4 minutes78% FTP 8 minutes50% FTP 5 minutes
    ⏱️ 1h 40m
    TSS: 94
    IF: 0.75
  • 45–75% FTP 5 minutes80% FTP 1 minute56% FTP 1 minute80% FTP 1 minute56% FTP 1 minute95% FTP 1 minute55% FTP 1 minute95% FTP 1 minute55% FTP 1 minute55% FTP 2 minutes95% FTP 5 minutes50% FTP 5 minutes160% FTP 20 seconds90–76% FTP 5 minutes50% FTP 3 minutes160% FTP 20 seconds90–76% FTP 6 minutes50% FTP 3 minutes160% FTP 20 seconds90–76% FTP 7 minutes50% FTP 5 minutes
    ⏱️ 55m
    TSS: 62
    IF: 0.82
  • 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 minutesFree Ride 30 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
    ⏱️ 58m
    TSS: 56
    IF: 0.76
  • 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 seconds76–95% FTP 2 minutesFree Ride 25 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 1m
    TSS: 75
    IF: 0.85
  • 45–75% FTP 5 minutes80% FTP 1 minute56% FTP 1 minute80% FTP 1 minute56% FTP 1 minute95% FTP 1 minute55% FTP 1 minute95% FTP 1 minute55% FTP 1 minute55% FTP 2 minutes95% FTP 5 minutes50% FTP 5 minutes160% FTP 20 seconds90–76% FTP 5 minutes50% FTP 3 minutes160% FTP 20 seconds90–76% FTP 6 minutes50% FTP 3 minutes160% FTP 20 seconds90–76% FTP 7 minutes50% FTP 5 minutes
    ⏱️ 55m
    TSS: 62
    IF: 0.82
  • 45–70% FTP 4 minutes50% FTP 1 minute95% FTP 1 minute50% FTP 2 minutes50–90% FTP 3 minutes90% FTP 3 minutes50% FTP 3 minutes170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds81% FTP 5 minutes50% FTP 4 minutes170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds86% FTP 5 minutes50% FTP 4 minutes170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds76–89% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 56m 45s
    TSS: 75
    IF: 0.88
  • 45–70% FTP 4 minutes50% FTP 1 minute95% FTP 1 minute50% FTP 2 minutes50–90% FTP 3 minutes90% FTP 3 minutes50% FTP 3 minutes170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds81% FTP 5 minutes50% FTP 4 minutes170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds86% FTP 5 minutes50% FTP 4 minutes170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds76–89% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 56m 45s
    TSS: 75
    IF: 0.88
  • 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 minutes80% FTP 4 minutes110% FTP 1 minute55% FTP 2 minutes80% FTP 4 minutes110% FTP 1 minute55% FTP 2 minutes80% FTP 4 minutes110% FTP 1 minute55% FTP 2 minutes80% FTP 4 minutes110% FTP 1 minute55% FTP 2 minutes90% FTP 4 minutes55% FTP 2 minutes80% FTP 4 minutes110% FTP 1 minute50% FTP 5 minutes
    ⏱️ 1h
    TSS: 65
    IF: 0.80
  • 45–70% FTP 5 minutes50% FTP 2 minutes70% 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 seconds50% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutes76% FTP 3 minutes50% FTP 1 minute76% FTP 3 minutes50% FTP 1 minute76% FTP 3 minutes50% FTP 1 minute82% FTP 3 minutes50% FTP 1 minute82% FTP 3 minutes50% FTP 1 minute82% FTP 3 minutes50% FTP 1 minute88% FTP 3 minutes50% FTP 1 minute88% FTP 3 minutes50% FTP 1 minute88% FTP 3 minutes50% FTP 1 minute50% FTP 4 minutes
    ⏱️ 1h 4m
    TSS: 63
    IF: 0.77
  • 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
  • 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 3 minutes85% FTP 5 minutes140% FTP 30 seconds55% FTP 5 minutes 30 seconds
    ⏱️ 1h
    TSS: 63
    IF: 0.79
    Cadence Targets (Low / Avg / High): 70 rpm / 70 rpm / 75 rpm
  • 40–70% FTP 5 minutes50% FTP 2 minutes83% FTP 2 minutes50% FTP 1 minute83% FTP 2 minutes50% FTP 1 minute50% FTP 2 minutes95% FTP 1 minute50% FTP 2 minutes95% FTP 1 minute50% FTP 2 minutes95% FTP 1 minute50% FTP 2 minutes50% FTP 1 minute70–40% FTP 5 minutes
    ⏱️ 30m
    TSS: 23
    IF: 0.68
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes76–91% FTP 3 minutes91–106% FTP 2 minutes50% FTP 4 minutes76–91% FTP 3 minutes91–106% FTP 2 minutes50% FTP 4 minutes76–91% FTP 3 minutes91–106% FTP 2 minutes50% FTP 4 minutes76–91% FTP 3 minutes91–106% FTP 2 minutes50% FTP 4 minutes76–91% FTP 3 minutes91–106% FTP 2 minutes50% FTP 4 minutes
    ⏱️ 1h 1m
    TSS: 63
    IF: 0.79
    Cadence Targets (Low / Avg / High): 70 rpm / 70 rpm / 70 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 minutes76–91% FTP 4 minutes91–106% FTP 3 minutes50% FTP 4 minutes76–91% FTP 4 minutes91–106% FTP 3 minutes50% FTP 4 minutes76–91% FTP 4 minutes91–106% FTP 3 minutes50% FTP 4 minutes76–91% FTP 4 minutes91–106% FTP 3 minutes50% FTP 4 minutes
    ⏱️ 1h
    TSS: 66
    IF: 0.81
    Cadence Targets (Low / Avg / High): 70 rpm / 70 rpm / 70 rpm
  • 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% FTP 4 minutes55% FTP 3 minutes80% FTP 2 minutes85% FTP 2 minutes50% FTP 3 minutes80% FTP 10 minutes55% FTP 4 minutes80% FTP 10 minutes55% FTP 4 minutes80% FTP 10 minutes55% FTP 4 minutes
    ⏱️ 56m
    TSS: 51
    IF: 0.73
    Cadence Targets (Low / Avg / High): 60 rpm / 60 rpm / 65 rpm
  • 45% FTP 4 minutes55% FTP 3 minutes77% FTP 2 minutes85% FTP 2 minutes50% FTP 3 minutes80% FTP 12 minutes55% FTP 4 minutes80% FTP 12 minutes55% FTP 4 minutes80% FTP 12 minutes55% FTP 4 minutes
    ⏱️ 1h 2m
    TSS: 57
    IF: 0.74
    Cadence Targets (Low / Avg / High): 65 rpm / 70 rpm / 75 rpm
  • 45% FTP 4 minutes55% FTP 3 minutes77% FTP 2 minutes85% FTP 2 minutes50% FTP 3 minutes77% FTP 10 minutes109% FTP 1 minute55% FTP 4 minutes77% FTP 10 minutes109% FTP 1 minute 30 seconds55% FTP 4 minutes77% FTP 10 minutes109% FTP 2 minutes55% FTP 4 minutes
    ⏱️ 1h 30s
    TSS: 59
    IF: 0.76
    Cadence Targets (Low / Avg / High): 70 rpm / 70 rpm / 75 rpm
  • 50% FTP 5 minutes80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds50% FTP 3 minutes70% FTP 10 minutes55% FTP 2 minutes83% FTP 5 minutes50% FTP 3 minutes83% FTP 5 minutes50% FTP 3 minutes83% FTP 5 minutes50% FTP 3 minutes83% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 49
    IF: 0.71
    Cadence Targets (Low / Avg / High): 65 rpm / 67.5 rpm / 70 rpm
  • 50% FTP 5 minutes80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds50% FTP 3 minutes70% FTP 10 minutes55% FTP 2 minutes83% FTP 5 minutes50% FTP 3 minutes83% FTP 5 minutes50% FTP 3 minutes83% FTP 5 minutes50% FTP 3 minutes83% FTP 5 minutes50% FTP 3 minutes83% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 1h 6m
    TSS: 57
    IF: 0.71
    Cadence Targets (Low / Avg / High): 65 rpm / 70 rpm / 70 rpm
  • 50% FTP 5 minutes80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds50% FTP 3 minutes70% FTP 10 minutes55% FTP 2 minutes83% FTP 8 minutes50% FTP 3 minutes83% FTP 8 minutes50% FTP 3 minutes83% FTP 8 minutes50% FTP 3 minutes83% FTP 8 minutes50% FTP 5 minutes
    ⏱️ 1h 10m
    TSS: 64
    IF: 0.74
    Cadence Targets (Low / Avg / High): 65 rpm / 67.5 rpm / 70 rpm
  • 50% FTP 5 minutes80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds50% FTP 3 minutes70% FTP 10 minutes55% FTP 2 minutes83% FTP 10 minutes50% FTP 3 minutes83% FTP 10 minutes50% FTP 3 minutes83% FTP 10 minutes50% FTP 3 minutes45% FTP 2 minutes
    ⏱️ 1h 5m
    TSS: 59
    IF: 0.74
    Cadence Targets (Low / Avg / High): 65 rpm / 70 rpm / 70 rpm
  • 50–75% FTP 7 minutes50% FTP 1 minute90% FTP 1 minute70% FTP 1 minute90% FTP 1 minute70% FTP 1 minute90% FTP 1 minute70% FTP 1 minute90% FTP 1 minute70% FTP 1 minute90% FTP 1 minute70% FTP 1 minute50% FTP 1 minute88% FTP 3 minutes50% FTP 1 minute75% FTP 5 minutes88% FTP 5 minutes75% FTP 5 minutes88% FTP 5 minutes75% FTP 5 minutes88% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 60
    IF: 0.78
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes65% FTP 3 minutes68% FTP 3 minutes71% FTP 3 minutes74% FTP 3 minutes77% FTP 3 minutes55% FTP 1 minute71% FTP 3 minutes74% FTP 3 minutes77% FTP 3 minutes80% FTP 3 minutes83% FTP 3 minutes55% FTP 1 minute77% FTP 3 minutes80% FTP 3 minutes83% FTP 3 minutes86% FTP 3 minutes89% FTP 3 minutes50% FTP 5 minutes
    ⏱️ 1h 8m
    TSS: 65
    IF: 0.76
  • 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
  • 50% FTP 3 minutes75% FTP 1 minute50% FTP 1 minute75% FTP 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute50% FTP 3 minutes80% FTP 3 minutes50% FTP 1 minute75–88% FTP 6 minutes50% FTP 2 minutes75–88% FTP 6 minutes50% FTP 2 minutes75–88% FTP 6 minutes50% FTP 2 minutes75–88% FTP 6 minutes50% FTP 2 minutes80% FTP 3 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 52
    IF: 0.73
    Cadence Targets (Low / Avg / High): 80 rpm / 85 rpm / 90 rpm
  • 50% FTP 3 minutes75% FTP 1 minute50% FTP 1 minute75% FTP 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute70% FTP 4 minutes50% FTP 3 minutes80% FTP 4 minutes50% FTP 1 minute75–88% FTP 6 minutes88–75% FTP 6 minutes50% FTP 2 minutes75–88% FTP 6 minutes88–75% FTP 6 minutes50% FTP 2 minutes80% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 1h
    TSS: 55
    IF: 0.74
    Cadence Targets (Low / Avg / High): 80 rpm / 85 rpm / 90 rpm
  • 50% FTP 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 minute76–91% FTP 6 minutes91% FTP 2 minutes91–76% FTP 6 minutes76% FTP 5 minutes76–91% FTP 6 minutes91% FTP 2 minutes91–76% FTP 6 minutes76% FTP 5 minutes76–80% FTP 4 minutes80% FTP 4 minutes80–55% FTP 5 minutes
    ⏱️ 1h 2m
    TSS: 65
    IF: 0.79
  • 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 minutes70% FTP 10 minutes55% FTP 2 minutes83% FTP 10 minutes50% FTP 3 minutes83% FTP 10 minutes50% FTP 3 minutes83% FTP 10 minutes50% FTP 3 minutes45% FTP 2 minutes
    ⏱️ 1h 6m
    TSS: 60
    IF: 0.74
    Cadence Targets (Low / Avg / High): 65 rpm / 70 rpm / 70 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 minutes70% FTP 10 minutes55% FTP 2 minutes83% FTP 10 minutes50% FTP 3 minutes83% FTP 10 minutes50% FTP 3 minutes83% FTP 10 minutes50% FTP 3 minutes83% FTP 10 minutes50% FTP 3 minutes45% FTP 2 minutes
    ⏱️ 1h 19m
    TSS: 74
    IF: 0.75
    Cadence Targets (Low / Avg / High): 65 rpm / 67.5 rpm / 70 rpm
  • 46–70% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutesFree Ride 15 minutes80% FTP 5 minutes80% FTP 5 minutes50% FTP 5 minutes80% FTP 5 minutes80% FTP 5 minutes50% FTP 5 minutes109% FTP 2 minutes50% FTP 5 minutes
    ⏱️ 1h 9m
    TSS: 58
    IF: 0.71
    Cadence Targets (Low / Avg / High): 65 rpm / 67.5 rpm / 70 rpm
  • 45–70% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutesFree Ride 15 minutes80% FTP 5 minutes80% FTP 5 minutes50% FTP 5 minutes81% FTP 5 minutes80% FTP 5 minutes50% FTP 5 minutes109% FTP 2 minutes50% FTP 5 minutes
    ⏱️ 1h 9m
    TSS: 58
    IF: 0.71
    Cadence Targets (Low / Avg / High): 60 rpm / 62.5 rpm / 65 rpm
  • 46–70% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutesFree Ride 15 minutes80% FTP 5 minutes80% FTP 5 minutes80% FTP 5 minutes50% FTP 5 minutes80% FTP 5 minutes80% FTP 5 minutes80% FTP 5 minutes50% FTP 5 minutes109% FTP 2 minutes50% FTP 5 minutes
    ⏱️ 1h 19m
    TSS: 69
    IF: 0.72
    Cadence Targets (Low / Avg / High): 60 rpm / 65 rpm / 65 rpm
  • 45–60% FTP 3 minutes65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 1 minute51–85% FTP 4 minutes50% FTP 2 minutes77% FTP 3 minutes95% FTP 1 minute77% FTP 3 minutes95% FTP 1 minute77% FTP 3 minutes95% FTP 1 minute50% FTP 3 minutes77% FTP 3 minutes95% FTP 1 minute77% FTP 3 minutes95% FTP 1 minute77% FTP 3 minutes95% FTP 1 minute50% FTP 3 minutes77% FTP 3 minutes95% FTP 1 minute77% FTP 3 minutes95% FTP 1 minute77% FTP 3 minutes95% FTP 1 minute50% FTP 5 minutes
    ⏱️ 1h
    TSS: 60
    IF: 0.77
  • 46–70% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutesFree Ride 15 minutes80% FTP 6 minutes50% FTP 20 seconds110% FTP 20 seconds50% FTP 3 minutes80% FTP 6 minutes50% FTP 20 seconds110% FTP 20 seconds50% FTP 3 minutes80% FTP 6 minutes50% FTP 20 seconds110% FTP 20 seconds50% FTP 5 minutes
    ⏱️ 1h 3m
    TSS: 52
    IF: 0.70
    Cadence Targets (Low / Avg / High): 60 rpm / 85 rpm / 110 rpm
  • 46–70% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutesFree Ride 15 minutes80% FTP 8 minutes50% FTP 20 seconds110% FTP 20 seconds50% FTP 3 minutes80% FTP 8 minutes50% FTP 20 seconds110% FTP 20 seconds50% FTP 3 minutes80% FTP 8 minutes50% FTP 20 seconds110% FTP 20 seconds50% FTP 5 minutes
    ⏱️ 1h 9m
    TSS: 58
    IF: 0.71
    Cadence Targets (Low / Avg / High): 60 rpm / 85 rpm / 110 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
  • 45–75% FTP 6 minutes90% FTP 1 minute55% FTP 1 minute90% FTP 1 minute55% FTP 1 minute106% FTP 1 minute55% FTP 1 minute106% FTP 1 minute55% FTP 1 minute55% FTP 1 minute80–90% FTP 5 minutes55% FTP 1 minute80–90% FTP 5 minutes55% FTP 1 minute80–90% FTP 5 minutes55% FTP 2 minutes75% FTP 3 minutes160% FTP 15 seconds75% FTP 3 minutes160% FTP 15 seconds75% FTP 3 minutes160% FTP 15 seconds75% FTP 3 minutes160% FTP 15 seconds75% FTP 3 minutes160% FTP 15 seconds75% FTP 3 minutes160% FTP 15 seconds55% FTP 5 minutes
    ⏱️ 58m 30s
    TSS: 70
    IF: 0.84
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50% FTP 5 minutes65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds50% FTP 3 minutes83% FTP 4 minutes90% FTP 1 minute50% FTP 3 minutes83% FTP 4 minutes91% FTP 1 minute50% FTP 3 minutes83% FTP 4 minutes90% FTP 1 minute50% FTP 3 minutes83% FTP 4 minutes91% FTP 1 minute50% FTP 5 minutes95% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 56m
    TSS: 52
    IF: 0.74
    Cadence Targets (Low / Avg / High): 70 rpm / 90 rpm / 95 rpm
  • 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 minutes76–91% FTP 5 minutes50% FTP 1 minute75–90% FTP 5 minutes50% FTP 1 minute75–90% FTP 5 minutes50% FTP 2 minutes75% FTP 3 minutes160% FTP 15 seconds75% FTP 3 minutes160% FTP 15 seconds75% FTP 3 minutes160% FTP 15 seconds75% FTP 3 minutes160% FTP 15 seconds75% FTP 3 minutes160% FTP 15 seconds75% FTP 3 minutes160% FTP 15 seconds50% FTP 3 minutes
    ⏱️ 56m 30s
    TSS: 66
    IF: 0.83
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50% FTP 5 minutes65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds50% FTP 3 minutes83% FTP 5 minutes50% FTP 3 minutes83% FTP 5 minutes50% FTP 3 minutes83% FTP 5 minutes50% FTP 3 minutes83% FTP 5 minutes50% FTP 3 minutes83% FTP 5 minutes50% FTP 3 minutes95% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 1h 3m
    TSS: 59
    IF: 0.75
  • 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 minutes76–91% FTP 8 minutes50% FTP 1 minute75–90% FTP 8 minutes50% FTP 1 minute50% FTP 2 minutes75% FTP 2 minutes 45 seconds160% FTP 15 seconds75% FTP 2 minutes 45 seconds160% FTP 15 seconds75% FTP 2 minutes 45 seconds160% FTP 15 seconds75% FTP 2 minutes 45 seconds160% FTP 15 seconds75% FTP 2 minutes 45 seconds160% FTP 15 seconds75% FTP 2 minutes 45 seconds160% FTP 15 seconds50% FTP 3 minutes
    ⏱️ 56m
    TSS: 66
    IF: 0.83
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50% FTP 5 minutes65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds50% FTP 3 minutes83% FTP 8 minutes50% FTP 3 minutes83% FTP 8 minutes50% FTP 3 minutes83% FTP 8 minutes50% FTP 3 minutes83% FTP 8 minutes50% FTP 3 minutes95% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 1h 7m
    TSS: 66
    IF: 0.76
    Cadence Targets (Low / Avg / High): 95 rpm / 95 rpm / 95 rpm
  • 50% FTP 5 minutes65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds50% FTP 3 minutes83% FTP 10 minutes50% FTP 4 minutes83% FTP 10 minutes50% FTP 4 minutes83% FTP 10 minutes50% FTP 4 minutes95% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 1h 5m
    TSS: 63
    IF: 0.76
    Cadence Targets (Low / Avg / High): 95 rpm / 95 rpm / 95 rpm
  • 50% FTP 5 minutes65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds65% FTP 30 seconds80% FTP 30 seconds50% FTP 3 minutes83% FTP 10 minutes50% FTP 4 minutes83% FTP 10 minutes50% FTP 4 minutes83% FTP 10 minutes50% FTP 4 minutes83% FTP 10 minutes50% FTP 4 minutes95% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 1h 19m
    TSS: 77
    IF: 0.76
    Cadence Targets (Low / Avg / High): 95 rpm / 95 rpm / 95 rpm
  • 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 minutes80% FTP 5 minutes61% FTP 1 minute80% FTP 5 minutes61% FTP 1 minute80% FTP 5 minutes61% FTP 1 minute80% FTP 5 minutes61% FTP 1 minute50% FTP 4 minutes
    ⏱️ 52m
    TSS: 55
    IF: 0.80
  • 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 minutes80% FTP 10 minutes61% FTP 4 minutes80% FTP 10 minutes61% FTP 4 minutes80% FTP 10 minutes61% FTP 4 minutes50% FTP 4 minutes
    ⏱️ 1h 10m
    TSS: 71
    IF: 0.78
  • 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 minutes80% FTP 8 minutes61% FTP 4 minutes80% FTP 8 minutes61% FTP 4 minutes80% FTP 8 minutes61% FTP 4 minutes80% FTP 8 minutes61% FTP 4 minutes50% FTP 4 minutes
    ⏱️ 1h 16m
    TSS: 76
    IF: 0.77
  • 50% 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 seconds70% FTP 3 minutes50% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutes80% FTP 5 minutes61% FTP 1 minute80% FTP 5 minutes61% FTP 1 minute80% FTP 5 minutes61% FTP 1 minute80% FTP 5 minutes61% FTP 1 minute80% FTP 5 minutes61% FTP 1 minute50% FTP 4 minutes
    ⏱️ 54m
    TSS: 59
    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 minutes76% FTP 5 minutes85% FTP 5 minutes91% FTP 5 minutes50% FTP 3 minutes76% FTP 5 minutes85% FTP 5 minutes91% FTP 5 minutes50% FTP 3 minutes85% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 1h 2m
    TSS: 65
    IF: 0.79
    Cadence Targets (Low / Avg / High): 70 rpm / 90 rpm / 100 rpm
  • 50–70% FTP 5 minutes75% FTP 1 minute50% FTP 1 minute75% FTP 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute50% FTP 3 minutes80% FTP 3 minutes50% FTP 1 minute80% FTP 4 minutes80% FTP 4 minutes80% FTP 4 minutes110% FTP 3 minutes50% FTP 5 minutes80% FTP 4 minutes80% FTP 4 minutes80% FTP 4 minutes110% FTP 3 minutes50% FTP 5 minutes
    ⏱️ 1h
    TSS: 63
    IF: 0.79
    Cadence Targets (Low / Avg / High): 65 rpm / 70 rpm / 75 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 20 minutes50% FTP 5 minutes96% FTP 5 minutes56% FTP 3 minutes96% FTP 5 minutes56% FTP 3 minutes
    ⏱️ 54m
    TSS: 56
    IF: 0.78
  • 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 10 minutes50% FTP 5 minutes200% FTP 20 seconds60% FTP 2 minutes 40 seconds200% FTP 20 seconds60% FTP 2 minutes 40 seconds200% FTP 20 seconds60% FTP 2 minutes 40 seconds200% FTP 20 seconds60% FTP 2 minutes 40 seconds200% FTP 20 seconds60% FTP 2 minutes 40 seconds200% FTP 20 seconds60% FTP 2 minutes 40 seconds200% FTP 20 seconds60% FTP 2 minutes 40 seconds200% FTP 20 seconds60% FTP 2 minutes 40 seconds200% FTP 20 seconds60% FTP 2 minutes 40 seconds200% FTP 20 seconds60% FTP 2 minutes 40 seconds50% FTP 5 minutes
    ⏱️ 1h 3m
    TSS: 107
    IF: 1.01
  • 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 minutes76% FTP 1 minute83% FTP 4 minutes76% FTP 1 minute83% FTP 4 minutes76% FTP 1 minute83% FTP 4 minutes76% FTP 1 minute83% FTP 4 minutes76% FTP 1 minute83% FTP 4 minutes109% FTP 2 minutes56% FTP 3 minutes109% FTP 2 minutes56% FTP 3 minutes50% FTP 5 minutes
    ⏱️ 53m
    TSS: 55
    IF: 0.78
  • 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
  • 46–70% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes83% FTP 7 minutes95% FTP 3 minutes83% FTP 7 minutes95% FTP 3 minutes50% FTP 5 minutes83% FTP 7 minutes95% FTP 3 minutes83% FTP 7 minutes95% FTP 3 minutes50% FTP 5 minutes
    ⏱️ 1h 7m
    TSS: 74
    IF: 0.81
  • 50–75% FTP 10 minutes88% FTP 10 minutes150% FTP 30 seconds55% FTP 5 minutes80% FTP 8 minutes98% FTP 7 minutes55% FTP 5 minutes80% FTP 5 minutes105% FTP 5 minutes75–50% FTP 5 minutes
    ⏱️ 1h 30s
    TSS: 72
    IF: 0.84
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50–75% FTP 10 minutes76% FTP 4 minutes79% FTP 4 minutes83% FTP 4 minutes86% FTP 4 minutes90% FTP 4 minutes150% FTP 30 seconds55% FTP 5 minutes76% FTP 3 minutes79% FTP 3 minutes83% FTP 3 minutes86% FTP 3 minutes90% FTP 3 minutes104% FTP 5 minutes75–50% FTP 5 minutes
    ⏱️ 1h 30s
    TSS: 70
    IF: 0.83
    Cadence Targets (Low / Avg / High): 70 rpm / 77.5 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 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
  • 50–71% FTP 10 minutes50% FTP 5 minutes88% FTP 4 minutes 45 seconds150% FTP 15 seconds88% FTP 4 minutes 45 seconds150% FTP 15 seconds88% FTP 4 minutes 45 seconds150% FTP 15 seconds60–50% FTP 10 minutes
    ⏱️ 40m
    TSS: 41
    IF: 0.78
  • 45–60% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutes88–130% FTP 2 minutes50% FTP 3 minutes88–130% FTP 2 minutes50% FTP 3 minutes88–130% FTP 2 minutes50% FTP 3 minutes88–130% FTP 2 minutes50% FTP 3 minutes88–130% FTP 2 minutes50% FTP 3 minutes88–130% FTP 2 minutes50% FTP 3 minutes81% FTP 5 minutes50% FTP 3 minutes65–50% FTP 6 minutes
    ⏱️ 1h 1m
    TSS: 70
    IF: 0.83
  • 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 seconds60–75% FTP 3 minutes50% FTP 2 minutes90–104% FTP 5 minutes50% FTP 3 minutes106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds50% FTP 5 minutes106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds70–45% FTP 5 minutes
    ⏱️ 54m
    TSS: 65
    IF: 0.84
  • 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 minutes106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds50% FTP 5 minutes106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds50% FTP 5 minutes
    ⏱️ 1h 2m
    TSS: 80
    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 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
  • 41–70% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes84% FTP 5 minutes175% FTP 15 seconds84% FTP 5 minutes170% FTP 20 seconds84% FTP 5 minutes150% FTP 30 seconds50% FTP 5 minutes84% FTP 5 minutes175% FTP 15 seconds84% FTP 5 minutes170% FTP 20 seconds84% FTP 5 minutes150% FTP 30 seconds50% FTP 5 minutes
    ⏱️ 59m 10s
    TSS: 78
    IF: 0.89
  • 50% FTP 2 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute56% FTP 1 minute84% FTP 3 minutes175% FTP 15 seconds84% FTP 3 minutes170% FTP 20 seconds84% FTP 3 minutes150% FTP 30 seconds61% FTP 2 minutes84% FTP 3 minutes175% FTP 15 seconds84% FTP 3 minutes170% FTP 20 seconds84% FTP 3 minutes150% FTP 30 seconds50% FTP 3 minutes
    ⏱️ 32m 10s
    TSS: 50
    IF: 0.96
  • 50% FTP 5 minutes175% FTP 10 seconds50% FTP 50 seconds175% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes109% FTP 1 minute50% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutes81% FTP 15 minutes109% FTP 2 minutes75% FTP 3 minutes109% FTP 2 minutes75% FTP 3 minutes109% FTP 2 minutes75% FTP 3 minutes109% FTP 2 minutes75% FTP 3 minutes50% FTP 5 minutes
    ⏱️ 1h
    TSS: 72
    IF: 0.85
  • 45–60% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes92% FTP 4 minutes50% FTP 3 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes50% FTP 5 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes75–45% FTP 5 minutes
    ⏱️ 56m
    TSS: 57
    IF: 0.78
    Cadence Targets (Low / Avg / High): 75 rpm / 80 rpm / 85 rpm
  • 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 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes50% FTP 5 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes75–45% FTP 5 minutes
    ⏱️ 1h 6m
    TSS: 68
    IF: 0.79
    Cadence Targets (Low / Avg / High): 75 rpm / 82.5 rpm / 90 rpm
  • 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 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes50% FTP 2 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes50% FTP 2 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes76–89% FTP 5 minutes75–45% FTP 5 minutes
    ⏱️ 1h 9m
    TSS: 72
    IF: 0.79
    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 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute50% FTP 3 minutes80% FTP 3 minutes50% FTP 1 minute125% FTP 20 seconds75–88% FTP 6 minutes50% FTP 2 minutes125% FTP 20 seconds75–88% FTP 6 minutes50% FTP 2 minutes125% FTP 20 seconds75–88% FTP 6 minutes50% FTP 2 minutes125% FTP 20 seconds75–88% FTP 6 minutes50% FTP 2 minutes80% FTP 3 minutes50% FTP 5 minutes
    ⏱️ 59m 20s
    TSS: 58
    IF: 0.76
    Cadence Targets (Low / Avg / High): 80 rpm / 85 rpm / 90 rpm
  • 50% FTP 3 minutes75% FTP 1 minute50% FTP 1 minute75% FTP 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute90% FTP 1 minute50% FTP 1 minute70% FTP 4 minutes50% FTP 3 minutes80% FTP 4 minutes50% FTP 1 minute125% FTP 40 seconds75–88% FTP 6 minutes125% FTP 40 seconds88–75% FTP 6 minutes125% FTP 40 seconds50% FTP 2 minutes125% FTP 40 seconds75–88% FTP 6 minutes125% FTP 40 seconds88–74% FTP 6 minutes125% FTP 40 seconds50% FTP 2 minutes80% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 1h 4m
    TSS: 71
    IF: 0.81
    Cadence Targets (Low / Avg / High): 80 rpm / 85 rpm / 90 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 minutes125% FTP 1 minute76–91% FTP 5 minutes125% FTP 20 seconds91% FTP 2 minutes125% FTP 20 seconds91–76% FTP 5 minutes125% FTP 30 seconds76% FTP 5 minutes125% FTP 1 minute76–91% FTP 5 minutes125% FTP 20 seconds91% FTP 2 minutes125% FTP 20 seconds91–76% FTP 5 minutes125% FTP 30 seconds76% FTP 5 minutes125% FTP 1 minute76–80% FTP 4 minutes80–55% FTP 5 minutes
    ⏱️ 1h 1m 20s
    TSS: 76
    IF: 0.86
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes90% FTP 4 minutes50% FTP 3 minutes125% FTP 40 seconds76% FTP 5 minutes125% FTP 40 seconds85% FTP 5 minutes125% FTP 40 seconds91% FTP 5 minutes50% FTP 3 minutes125% FTP 40 seconds76% FTP 5 minutes125% FTP 40 seconds85% FTP 5 minutes125% FTP 40 seconds91% FTP 5 minutes50% FTP 3 minutes85% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 1h 6m
    TSS: 79
    IF: 0.85
    Cadence Targets (Low / Avg / High): 70 rpm / 70 rpm / 70 rpm
  • 50–75% FTP 10 minutes88% FTP 4 minutes 45 seconds150% FTP 15 seconds88% FTP 4 minutes 45 seconds150% FTP 15 seconds88% FTP 4 minutes 45 seconds150% FTP 15 seconds88% FTP 4 minutes 45 seconds150% FTP 15 seconds50% FTP 5 minutes88% FTP 4 minutes 45 seconds150% FTP 15 seconds88% FTP 4 minutes 45 seconds150% FTP 15 seconds88% FTP 4 minutes 45 seconds150% FTP 15 seconds88% FTP 4 minutes 45 seconds150% FTP 15 seconds75–50% FTP 10 minutes
    ⏱️ 1h 5m
    TSS: 82
    IF: 0.87
    Cadence Targets (Low / Avg / High): 75 rpm / 95 rpm / 95 rpm
  • 50–75% FTP 10 minutes88% FTP 4 minutes 45 seconds170% FTP 15 seconds88% FTP 4 minutes 45 seconds170% FTP 15 seconds88% FTP 4 minutes 45 seconds170% FTP 15 seconds88% FTP 4 minutes 45 seconds170% FTP 15 seconds88% FTP 4 minutes 45 seconds170% FTP 15 seconds88% FTP 4 minutes 45 seconds170% FTP 15 seconds88% FTP 4 minutes 45 seconds170% FTP 15 seconds88% FTP 4 minutes 45 seconds170% FTP 15 seconds75–50% FTP 5 minutes
    ⏱️ 55m
    TSS: 81
    IF: 0.94
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50–75% FTP 10 minutes88% FTP 10 minutes55% FTP 2 minutes120% FTP 30 seconds55% FTP 2 minutes 30 seconds120% FTP 30 seconds55% FTP 2 minutes 30 seconds120% FTP 30 seconds55% FTP 2 minutes 30 seconds120% FTP 30 seconds55% FTP 2 minutes 30 seconds120% FTP 30 seconds55% FTP 2 minutes 30 seconds120% FTP 30 seconds55% FTP 2 minutes 30 seconds120% FTP 30 seconds55% FTP 2 minutes 30 seconds120% FTP 30 seconds55% FTP 2 minutes 30 seconds120% FTP 30 seconds55% FTP 2 minutes 30 seconds120% FTP 30 seconds55% FTP 2 minutes 30 seconds88% FTP 10 minutes40–40% FTP 5 minutes
    ⏱️ 1h 7m
    TSS: 72
    IF: 0.80
  • 45–75% FTP 10 minutes80% FTP 30 minutes180% FTP 45 seconds55% FTP 2 minutes180% FTP 45 seconds55% FTP 2 minutes180% FTP 45 seconds55% FTP 2 minutes180% FTP 45 seconds55% FTP 2 minutes180% FTP 45 seconds55% FTP 2 minutes70–45% FTP 5 minutes
    ⏱️ 58m 45s
    TSS: 95
    IF: 0.98
  • 50% FTP 2 minutes55% FTP 1 minute 40 seconds60% FTP 1 minute 40 seconds65% FTP 1 minute 40 seconds75% FTP 1 minute 40 seconds75% FTP 1 minute 40 seconds88% FTP 10 minutes55% FTP 5 minutes88% FTP 6 minutes104% FTP 3 minutes120% FTP 1 minute55% FTP 5 minutes88% FTP 6 minutes104% FTP 3 minutes120% FTP 1 minute50% FTP 5 minutes
    ⏱️ 55m 20s
    TSS: 65
    IF: 0.84
    Cadence Targets (Low / Avg / High): 85 rpm / 90 rpm / 95 rpm
  • 55% FTP 3 minutes65% FTP 3 minutes80% FTP 2 minutes90% FTP 2 minutes55% FTP 3 minutes86% FTP 2 minutes 30 seconds120% FTP 13 seconds86% FTP 2 minutes 30 seconds120% FTP 13 seconds86% FTP 2 minutes 30 seconds120% FTP 13 seconds55% FTP 3 minutes86% FTP 2 minutes 30 seconds120% FTP 13 seconds86% FTP 2 minutes 30 seconds120% FTP 13 seconds86% FTP 2 minutes 30 seconds120% FTP 13 seconds55% FTP 3 minutes86% FTP 2 minutes 30 seconds120% FTP 13 seconds86% FTP 2 minutes 30 seconds120% FTP 13 seconds86% FTP 2 minutes 30 seconds120% FTP 13 seconds55% FTP 3 minutes75% FTP 2 minutes150% FTP 15 seconds75% FTP 2 minutes150% FTP 15 seconds75% FTP 2 minutes150% FTP 15 seconds75% FTP 2 minutes150% FTP 15 seconds55% FTP 3 minutes 30 seconds
    ⏱️ 58m 57s
    TSS: 69
    IF: 0.83
    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 seconds140% FTP 13 seconds86% FTP 2 minutes 30 seconds140% FTP 13 seconds86% FTP 2 minutes 30 seconds140% FTP 13 seconds86% FTP 2 minutes 30 seconds140% FTP 13 seconds55% FTP 3 minutes86% FTP 2 minutes 30 seconds140% FTP 13 seconds86% FTP 2 minutes 30 seconds140% FTP 13 seconds86% FTP 2 minutes 30 seconds140% FTP 13 seconds86% FTP 2 minutes 30 seconds140% FTP 13 seconds55% FTP 3 minutes86% FTP 2 minutes 30 seconds140% FTP 13 seconds86% FTP 2 minutes 30 seconds140% FTP 13 seconds86% FTP 2 minutes 30 seconds140% FTP 13 seconds86% FTP 2 minutes 30 seconds140% FTP 13 seconds55% FTP 3 minutes75% FTP 2 minutes150% FTP 15 seconds75% FTP 2 minutes150% FTP 15 seconds75% FTP 2 minutes150% FTP 15 seconds75% FTP 2 minutes150% FTP 15 seconds55% FTP 3 minutes 30 seconds
    ⏱️ 1h 7m 6s
    TSS: 86
    IF: 0.87
    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 minutes140% FTP 13 seconds86% FTP 2 minutes140% FTP 13 seconds86% FTP 2 minutes140% FTP 13 seconds86% FTP 2 minutes140% FTP 13 seconds55% FTP 3 minutes86% FTP 2 minutes140% FTP 13 seconds86% FTP 2 minutes140% FTP 13 seconds86% FTP 2 minutes140% FTP 13 seconds86% FTP 2 minutes140% FTP 13 seconds55% FTP 3 minutes86% FTP 2 minutes140% FTP 13 seconds86% FTP 2 minutes140% FTP 13 seconds86% FTP 2 minutes140% FTP 13 seconds86% FTP 2 minutes140% FTP 13 seconds55% FTP 3 minutes75% FTP 2 minutes150% FTP 15 seconds75% FTP 2 minutes150% FTP 15 seconds75% FTP 2 minutes150% FTP 15 seconds75% FTP 2 minutes150% FTP 15 seconds55% FTP 3 minutes 30 seconds
    ⏱️ 1h 1m 6s
    TSS: 78
    IF: 0.87
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 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 seconds70% FTP 3 minutes50% FTP 2 minutes90% FTP 3 minutes50% FTP 3 minutes83% FTP 35 minutes50% FTP 4 minutes
    ⏱️ 57m
    TSS: 71
    IF: 0.86
  • 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 minutes83% FTP 45 minutes50% FTP 3 minutes106% FTP 2 minutes50% FTP 3 minutes106% FTP 2 minutes50% FTP 3 minutes106% FTP 2 minutes50% FTP 3 minutes50% FTP 5 minutes
    ⏱️ 1h 22m
    TSS: 87
    IF: 0.79
  • 50% FTP 3 minutes160% FTP 10 seconds50% FTP 50 seconds160% FTP 10 seconds50% FTP 50 seconds160% FTP 10 seconds50% FTP 50 seconds160% FTP 10 seconds50% FTP 50 seconds55–70% FTP 3 minutes50% FTP 2 minutes75–95% FTP 4 minutes50% FTP 3 minutes76–89% FTP 25 minutes50% FTP 3 minutes97% FTP 5 minutes50% FTP 5 minutes97% FTP 5 minutes50% FTP 5 minutes50% FTP 4 minutes
    ⏱️ 1h 11m
    TSS: 77
    IF: 0.80
  • 50% FTP 5 minutes100% FTP 1 minute50% FTP 2 minutes100% FTP 1 minute50% FTP 2 minutes100% FTP 1 minute50% FTP 2 minutes100% FTP 1 minute50% FTP 2 minutes100% FTP 1 minute50% FTP 2 minutes50% FTP 2 minutes55–70% FTP 3 minutes50% FTP 2 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes150% FTP 20 seconds80% FTP 3 minutes50% FTP 4 minutes
    ⏱️ 1h 37m 40s
    TSS: 134
    IF: 0.90
  • 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 minutes83% FTP 45 minutes50% FTP 3 minutes106% FTP 2 minutes50% FTP 3 minutes106% FTP 2 minutes50% FTP 3 minutes106% FTP 2 minutes50% FTP 3 minutes106% FTP 2 minutes50% FTP 3 minutes106% FTP 2 minutes50% FTP 3 minutes50% FTP 5 minutes
    ⏱️ 1h 32m
    TSS: 100
    IF: 0.80
  • 50% FTP 3 minutes200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds60–75% FTP 3 minutesFree Ride 30 minutes106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds106–120% FTP 30 seconds76–90% FTP 3 minutes 30 seconds70–45% FTP 5 minutes
    ⏱️ 57m
    TSS: 56
    IF: 0.77
  • 47–60% FTP 3 minutes65% FTP 1 minute81% FTP 1 minute99% FTP 1 minute50% FTP 2 minutes73% FTP 4 minutes50% FTP 3 minutes76–89% FTP 4 minutes76–89% FTP 4 minutes76–89% FTP 4 minutes65% FTP 2 minutes76–89% FTP 4 minutes76–89% FTP 4 minutes76–89% FTP 4 minutes65% FTP 2 minutes76–89% FTP 4 minutes76–89% FTP 4 minutes76–89% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 1h
    TSS: 60
    IF: 0.77