BikeClimbs.com

MyWhoosh Threshold Workouts List

Filter Workouts

Intensity Factor

IF
IF

Training Stress Score

TSS
TSS

Duration

Minutes
Minutes

Cadence Targets

Showing all 88 workouts.

Sorting by name

  • 45–75% FTP 6 minutes55% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes50–81% FTP 3 minutes80% FTP 4 minutes55% FTP 3 minutes90% FTP 5 minutes56% FTP 5 minutes105% FTP 3 minutes50% FTP 5 minutesFree Ride 10 minutes50% FTP 3 minutes65–50% FTP 5 minutes
    ⏱️ 56m
    TSS: 47
    IF: 0.70
  • 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 10 minutes50% FTP 4 minutes90–104% FTP 10 minutes50% FTP 4 minutes89–76% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 59m
    TSS: 64
    IF: 0.81
  • 45–75% FTP 10 minutes55% FTP 3 minutes99% FTP 11 minutes55% FTP 5 minutes94% FTP 11 minutes55% FTP 5 minutes91% FTP 11 minutes55% FTP 5 minutes86% FTP 11 minutes55% FTP 5 minutes
    ⏱️ 1h 17m
    TSS: 89
    IF: 0.83
  • 35–55% FTP 10 minutes73% FTP 5 minutes55% FTP 5 minutes103% FTP 2 minutes90% FTP 2 minutes103% FTP 2 minutes90% FTP 2 minutes103% FTP 2 minutes90% FTP 2 minutes55% FTP 10 minutes103% FTP 2 minutes90% FTP 2 minutes103% FTP 2 minutes90% FTP 2 minutes103% FTP 2 minutes90% FTP 2 minutes55% FTP 5 minutes55–35% FTP 10 minutes
    ⏱️ 1h 9m
    TSS: 71
    IF: 0.78
  • 45–55% FTP 3 minutes125% FTP 20 seconds56–65% FTP 3 minutes125% FTP 20 seconds66–75% FTP 3 minutes125% FTP 20 seconds55% FTP 1 minute61–79% FTP 1 minute80% FTP 5 minutes81–94% FTP 1 minute95% FTP 4 minutes96–104% FTP 1 minute105% FTP 1 minute55% FTP 4 minutes61–79% FTP 1 minute80% FTP 5 minutes81–94% FTP 1 minute95% FTP 4 minutes96–104% FTP 1 minute105% FTP 1 minute55% FTP 4 minutes61–79% FTP 1 minute80% FTP 5 minutes81–94% FTP 1 minute95% FTP 4 minutes96–104% FTP 1 minute105% FTP 1 minute65–45% FTP 5 minutes
    ⏱️ 1h 3m
    TSS: 73
    IF: 0.83
    Cadence Targets (Low / Avg / High): 75 rpm / 80 rpm / 85 rpm
  • 50% FTP 5 minutes57–75% FTP 4 minutes55% FTP 3 minutes96% FTP 22 minutes55% FTP 3 minutes92% FTP 22 minutes55% FTP 3 minutes88% FTP 22 minutes45% FTP 4 minutes
    ⏱️ 1h 28m
    TSS: 111
    IF: 0.87
  • 40–60% FTP 3 minutes95% FTP 30 seconds60% FTP 1 minute95% FTP 30 seconds60% FTP 1 minute95% FTP 30 seconds60% FTP 1 minute50% FTP 2 minutes 30 seconds121% FTP 40 seconds50% FTP 20 seconds121% FTP 40 seconds50% FTP 20 seconds121% FTP 40 seconds50% FTP 20 seconds121% FTP 40 seconds50% FTP 20 seconds95% FTP 10 minutes55% FTP 10 minutes121% FTP 40 seconds50% FTP 20 seconds121% FTP 40 seconds50% FTP 20 seconds121% FTP 40 seconds50% FTP 20 seconds121% FTP 40 seconds50% FTP 20 seconds95% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 53m
    TSS: 69
    IF: 0.88
  • 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 minutes121% FTP 40 seconds65% FTP 30 seconds121% FTP 40 seconds65% FTP 30 seconds121% FTP 40 seconds65% FTP 30 seconds121% FTP 40 seconds65% FTP 30 seconds95% FTP 10 minutes50% FTP 10 minutes121% FTP 40 seconds50% FTP 30 seconds121% FTP 40 seconds50% FTP 30 seconds121% FTP 40 seconds50% FTP 30 seconds121% FTP 40 seconds50% FTP 30 seconds95% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 57m 20s
    TSS: 72
    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 minutes96% FTP 4 minutes56% FTP 1 minute 30 seconds96% FTP 4 minutes56% FTP 1 minute 30 seconds96% FTP 4 minutes56% FTP 1 minute 30 seconds96% FTP 4 minutes56% FTP 1 minute 30 seconds96% FTP 4 minutes56% FTP 1 minute 30 seconds96% FTP 4 minutes56% FTP 1 minute 30 secondsFree Ride 30 minutes
    ⏱️ 1h 17m
    TSS: 72
    IF: 0.75
    Cadence Targets (Low / Avg / High): 85 rpm / 85 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 minutes98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 secondsFree Ride 25 minutes50% FTP 5 minutes
    ⏱️ 1h 22m 30s
    TSS: 84
    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 minutes98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 secondsFree Ride 15 minutes50% FTP 5 minutes
    ⏱️ 1h 23m 30s
    TSS: 95
    IF: 0.82
  • 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 minutes98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 seconds98% FTP 4 minutes56% FTP 1 minute 30 secondsFree Ride 15 minutes50% FTP 5 minutes
    ⏱️ 1h 29m
    TSS: 102
    IF: 0.83
  • 35–55% FTP 10 minutes75% FTP 5 minutes55% FTP 5 minutes83% FTP 1 minute88% FTP 1 minute93% FTP 1 minute98% FTP 1 minute103% FTP 1 minute55% FTP 5 minutes83% FTP 1 minute88% FTP 1 minute93% FTP 1 minute98% FTP 1 minute103% FTP 1 minute55% FTP 5 minutes83% FTP 1 minute88% FTP 1 minute93% FTP 1 minute98% FTP 1 minute103% FTP 1 minute55% FTP 5 minutes75% FTP 5 minutes55–45% FTP 10 minutes
    ⏱️ 1h 5m
    TSS: 57
    IF: 0.72
    Cadence Targets (Low / Avg / High): 55 rpm / 75 rpm / 95 rpm
  • 35–55% FTP 10 minutes75% FTP 5 minutes55% FTP 5 minutes83% FTP 1 minute88% FTP 1 minute93% FTP 1 minute98% FTP 1 minute103% FTP 1 minute55% FTP 5 minutes83% FTP 1 minute88% FTP 1 minute93% FTP 1 minute98% FTP 1 minute103% FTP 1 minute55% FTP 5 minutes83% FTP 1 minute88% FTP 1 minute93% FTP 1 minute98% FTP 1 minute103% FTP 1 minute55% FTP 5 minutes83% FTP 1 minute88% FTP 1 minute93% FTP 1 minute98% FTP 1 minute103% FTP 1 minute55% FTP 5 minutes75% FTP 5 minutes55–45% FTP 10 minutes
    ⏱️ 1h 15m
    TSS: 68
    IF: 0.74
    Cadence Targets (Low / Avg / High): 55 rpm / 75 rpm / 95 rpm
  • 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 4 minutes50% FTP 2 minutes110% FTP 30 seconds92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 2 minutes110% FTP 30 seconds92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 2 minutes110% FTP 30 seconds92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 5 minutes
    ⏱️ 52m 30s
    TSS: 63
    IF: 0.84
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 2 minutes90% FTP 2 minutes55% FTP 3 minutes89% FTP 2 minutes104% FTP 1 minute89% FTP 2 minutes104% FTP 1 minute89% FTP 2 minutes104% FTP 1 minute55% FTP 3 minutes89% FTP 2 minutes105% FTP 1 minute89% FTP 2 minutes105% FTP 1 minute89% FTP 2 minutes105% FTP 1 minute55% FTP 3 minutes89% FTP 2 minutes105% FTP 1 minute89% FTP 2 minutes105% FTP 1 minute89% FTP 2 minutes105% FTP 1 minute55% FTP 4 minutes
    ⏱️ 51m
    TSS: 62
    IF: 0.85
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 2 minutes90% FTP 2 minutes55% FTP 3 minutes89% FTP 2 minutes104% FTP 1 minute89% FTP 2 minutes104% FTP 1 minute89% FTP 2 minutes104% FTP 1 minute89% FTP 2 minutes104% FTP 1 minute55% FTP 3 minutes89% FTP 2 minutes105% FTP 1 minute89% FTP 2 minutes105% FTP 1 minute89% FTP 2 minutes105% FTP 1 minute89% FTP 2 minutes105% FTP 1 minute55% FTP 3 minutes89% FTP 2 minutes104% FTP 1 minute89% FTP 2 minutes104% FTP 1 minute89% FTP 2 minutes104% FTP 1 minute89% FTP 2 minutes104% FTP 1 minute55% FTP 4 minutes
    ⏱️ 1h
    TSS: 75
    IF: 0.87
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 2 minutes90% FTP 2 minutes55% FTP 3 minutes89% FTP 2 minutes125% FTP 30 seconds89% FTP 2 minutes125% FTP 30 seconds89% FTP 2 minutes125% FTP 30 seconds89% FTP 2 minutes125% FTP 30 seconds55% FTP 3 minutes89% FTP 2 minutes125% FTP 30 seconds89% FTP 2 minutes125% FTP 30 seconds89% FTP 2 minutes125% FTP 30 seconds89% FTP 2 minutes125% FTP 30 seconds55% FTP 3 minutes89% FTP 2 minutes125% FTP 30 seconds89% FTP 2 minutes125% FTP 30 seconds89% FTP 2 minutes125% FTP 30 seconds89% FTP 2 minutes125% FTP 30 seconds55% FTP 4 minutes
    ⏱️ 54m
    TSS: 72
    IF: 0.89
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50–75% FTP 10 minutes90% FTP 5 minutes55% FTP 3 minutes90% FTP 5 minutes55% FTP 3 minutes90% FTP 5 minutes55% FTP 3 minutes90% FTP 5 minutes55% FTP 3 minutes65–50% FTP 10 minutes
    ⏱️ 52m
    TSS: 51
    IF: 0.76
    Cadence Targets (Low / Avg / High): 80 rpm / 80 rpm / 80 rpm
  • 50–75% FTP 10 minutes104% FTP 8 minutes55% FTP 3 minutes104% FTP 8 minutes55% FTP 3 minutes104% FTP 8 minutes55% FTP 3 minutes104% FTP 8 minutes55% FTP 3 minutes65–50% FTP 5 minutes
    ⏱️ 59m
    TSS: 83
    IF: 0.92
    Cadence Targets (Low / Avg / High): 80 rpm / 80 rpm / 80 rpm
  • 50–75% FTP 10 minutes91% FTP 12 minutes55% FTP 3 minutes91% FTP 12 minutes55% FTP 3 minutes91% FTP 12 minutes55% FTP 3 minutes92% FTP 12 minutes55% FTP 3 minutes65–50% FTP 10 minutes
    ⏱️ 1h 20m
    TSS: 92
    IF: 0.83
    Cadence Targets (Low / Avg / High): 80 rpm / 80 rpm / 80 rpm
  • 55% FTP 4 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 5 minutes130% FTP 30 seconds60% FTP 30 seconds85% FTP 3 minutes93% FTP 6 minutes50% FTP 5 minutes130% FTP 30 seconds60% FTP 30 seconds85% FTP 3 minutes93% FTP 6 minutes50% FTP 5 minutes130% FTP 30 seconds60% FTP 30 seconds85% FTP 3 minutes93% FTP 6 minutes50% FTP 5 minutes
    ⏱️ 1h 7m
    TSS: 195
    IF: 1.32
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 55% FTP 4 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 minutes130% FTP 45 seconds60% FTP 30 seconds85% FTP 3 minutes93% FTP 6 minutes 30 seconds50% FTP 4 minutes130% FTP 45 seconds60% FTP 30 seconds85% FTP 3 minutes93% FTP 6 minutes 30 seconds50% FTP 4 minutes130% FTP 45 seconds60% FTP 30 seconds85% FTP 3 minutes93% FTP 6 minutes 30 seconds50% FTP 4 minutes
    ⏱️ 1h 5m 15s
    TSS: 79
    IF: 0.85
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 55% FTP 4 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 5 minutes130% FTP 30 seconds60% FTP 30 seconds85% FTP 3 minutes93% FTP 5 minutes110% FTP 1 minute50% FTP 5 minutes130% FTP 30 seconds60% FTP 30 seconds85% FTP 3 minutes93% FTP 5 minutes110% FTP 1 minute50% FTP 5 minutes130% FTP 30 seconds60% FTP 30 seconds85% FTP 3 minutes93% FTP 5 minutes125% FTP 1 minute50% FTP 5 minutes
    ⏱️ 1h 7m
    TSS: 80
    IF: 0.84
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 55% FTP 4 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 5 minutes130% FTP 30 seconds85% FTP 3 minutes93% FTP 5 minutes130% FTP 1 minute50% FTP 5 minutes130% FTP 30 seconds85% FTP 3 minutes93% FTP 5 minutes130% FTP 1 minute50% FTP 5 minutes130% FTP 30 seconds85% FTP 3 minutes93% FTP 5 minutesFree Ride 1 minute50% FTP 5 minutes
    ⏱️ 1h 5m 30s
    TSS: 79
    IF: 0.85
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 45–75% FTP 5 minutes65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds50% FTP 3 minutes110% FTP 30 seconds92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 2 minutes110% FTP 30 seconds92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 2 minutes110% FTP 30 seconds92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 2 minutes65–45% FTP 10 minutes
    ⏱️ 54m 30s
    TSS: 63
    IF: 0.83
  • 45–75% FTP 5 minutes65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds50% FTP 3 minutes110% FTP 30 seconds92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 2 minutes110% FTP 30 seconds92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 2 minutes110% FTP 30 seconds92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 2 minutes75–45% FTP 10 minutes
    ⏱️ 1h 30s
    TSS: 73
    IF: 0.85
  • 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 seconds50% FTP 3 minutes110% FTP 30 seconds92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 2 minutes110% FTP 30 seconds92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 2 minutes110% FTP 30 seconds92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 3 minutes75–45% FTP 5 minutes
    ⏱️ 1h 1m 30s
    TSS: 77
    IF: 0.87
  • 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 minutes91–105% FTP 8 minutes50% FTP 2 minutes105–91% FTP 8 minutes50% FTP 2 minutes91–105% FTP 8 minutes50% FTP 2 minutes105–91% FTP 8 minutes75–45% FTP 5 minutes
    ⏱️ 59m
    TSS: 78
    IF: 0.89
  • 45–60% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes93% FTP 4 minutes50% FTP 3 minutes104% FTP 9 minutes50% FTP 2 minutes 15 seconds99% FTP 9 minutes50% FTP 2 minutes 15 seconds94% FTP 9 minutes50% FTP 2 minutes 15 seconds90% FTP 9 minutes70–45% FTP 5 minutes
    ⏱️ 1h 3m 45s
    TSS: 83
    IF: 0.88
  • 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 minutes125% FTP 20 seconds104% FTP 4 minutes 40 seconds125% FTP 20 seconds104% FTP 4 minutes 40 seconds50% FTP 2 minutes 15 seconds125% FTP 20 seconds99% FTP 4 minutes 40 seconds125% FTP 20 seconds99% FTP 4 minutes 40 seconds50% FTP 2 minutes 15 seconds125% FTP 20 seconds94% FTP 4 minutes 40 seconds125% FTP 20 seconds94% FTP 4 minutes 40 seconds50% FTP 2 minutes 15 seconds70–45% FTP 5 minutes
    ⏱️ 57m 45s
    TSS: 79
    IF: 0.90
  • 45–75% FTP 7 minutes95% FTP 3 minutes50% FTP 5 minutes150% FTP 20 seconds50% FTP 20 seconds90–104% FTP 5 minutes50% FTP 5 minutes140% FTP 30 seconds50% FTP 30 seconds90–104% FTP 5 minutes50% FTP 5 minutes130% FTP 1 minute50% FTP 1 minute90–104% FTP 5 minutes50% FTP 5 minutes95% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 58m 40s
    TSS: 70
    IF: 0.84
    Cadence Targets (Low / Avg / High): 75 rpm / 80 rpm / 85 rpm
  • 45–71% FTP 10 minutes150% FTP 19 seconds55% FTP 19 seconds90–104% FTP 5 minutes55% FTP 5 minutes150% FTP 30 seconds55% FTP 30 seconds90–104% FTP 5 minutes55% FTP 5 minutes150% FTP 1 minute55% FTP 1 minute90–104% FTP 5 minutes55% FTP 5 minutes100% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 58m 38s
    TSS: 77
    IF: 0.88
    Cadence Targets (Low / Avg / High): 70 rpm / 77.5 rpm / 100 rpm
  • 45–75% FTP 6 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes50–90% FTP 3 minutes90% FTP 4 minutes50% FTP 3 minutes65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds91% FTP 10 minutes50% FTP 4 minutes65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds91% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 55m
    TSS: 77
    IF: 0.91
  • 51–75% FTP 10 minutes170% FTP 15 seconds55% FTP 30 seconds76% FTP 2 minutes79% FTP 2 minutes83% FTP 2 minutes86% FTP 2 minutes90% FTP 2 minutes55% FTP 5 minutes170% FTP 20 seconds55% FTP 20 seconds76% FTP 2 minutes79% FTP 2 minutes83% FTP 2 minutes86% FTP 2 minutes90% FTP 2 minutes55% FTP 5 minutes95% FTP 10 minutes75–50% FTP 5 minutes
    ⏱️ 56m 25s
    TSS: 65
    IF: 0.83
    Cadence Targets (Low / Avg / High): 100 rpm / 100 rpm / 100 rpm
  • 45–70% FTP 5 minutes175% FTP 10 seconds50% FTP 50 seconds175% FTP 10 seconds50% FTP 50 seconds50% FTP 1 minute80% FTP 3 minutes50% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes100% FTP 3 minutes50% FTP 3 minutes140% FTP 30 seconds105–91% FTP 7 minutes55% FTP 5 minutes140% FTP 30 seconds105–91% FTP 7 minutes55% FTP 5 minutes140% FTP 30 seconds105–91% FTP 7 minutes50% FTP 5 minutes
    ⏱️ 58m 30s
    TSS: 77
    IF: 0.89
  • 50–75% FTP 7 minutes75–104% FTP 1 minute104% FTP 4 minutes121% FTP 1 minute 30 seconds55% FTP 5 minutes140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds55% FTP 5 minutes75–104% FTP 1 minute104% FTP 4 minutes121% FTP 1 minute 30 seconds55% FTP 5 minutes140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds50–50% FTP 5 minutes
    ⏱️ 50m
    TSS: 72
    IF: 0.93
    Cadence Targets (Low / Avg / High): 80 rpm / 82.5 rpm / 85 rpm
  • 50% FTP 4 minutes65% FTP 3 minutes80% FTP 3 minutes100% FTP 2 minutes50% FTP 3 minutes110% FTP 3 minutes50% FTP 3 minutes200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes118% FTP 2 minutes100% FTP 10 minutes55% FTP 5 minutes185% FTP 13 seconds55% FTP 2 minutes115% FTP 3 minutes55% FTP 2 minutes80% FTP 1 minute90% FTP 1 minute95% FTP 1 minute98% FTP 1 minute110% FTP 1 minute120% FTP 1 minuteFree Ride 1 minute50% FTP 4 minutes 47 seconds
    ⏱️ 1h 1m
    TSS: 86
    IF: 0.92
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50% FTP 3 minutes150% FTP 10 seconds50% FTP 50 seconds150% FTP 10 seconds50% FTP 50 seconds150% FTP 10 seconds50% FTP 50 seconds150% FTP 10 seconds50% FTP 50 seconds70% FTP 3 minutes50% FTP 2 minutes90% FTP 5 minutes50% FTP 3 minutes65–105% FTP 3 minutes55% FTP 4 minutes65–105% FTP 3 minutes55% FTP 4 minutes65–105% FTP 3 minutes55% FTP 4 minutes75–95% FTP 3 minutes55% FTP 3 minutes75–95% FTP 3 minutes55% FTP 3 minutes75–95% FTP 3 minutes55% FTP 5 minutes
    ⏱️ 1h 1m
    TSS: 59
    IF: 0.76
    Cadence Targets (Low / Avg / High): 65 rpm / 70 rpm / 75 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 minutes100–91% FTP 10 minutes50% FTP 5 minutes94–85% FTP 8 minutes50% FTP 4 minutes88–79% FTP 6 minutes50% FTP 3 minutes82–73% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 1h
    TSS: 63
    IF: 0.79
  • 45–75% FTP 5 minutes55% FTP 1 minute80% FTP 3 minutes55% FTP 1 minute110% FTP 1 minute55% FTP 2 minutes125% FTP 1 minute50% FTP 5 minutes93% FTP 18 minutes50% FTP 3 minutes93% FTP 18 minutes50% FTP 3 minutes93% FTP 18 minutes55% FTP 5 minutes70–45% FTP 5 minutes
    ⏱️ 1h 29m
    TSS: 110
    IF: 0.86
  • 45–75% FTP 5 minutes80% FTP 1 minute50% FTP 1 minute80% FTP 1 minute50% FTP 1 minute98% FTP 1 minute50% FTP 1 minute98% FTP 1 minute50% FTP 1 minute50% FTP 2 minutes100–91% FTP 10 minutes50% FTP 5 minutes94–85% FTP 8 minutes50% FTP 4 minutes88–79% FTP 6 minutes50% FTP 3 minutes82–73% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 1h
    TSS: 63
    IF: 0.79
  • 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 minute106% FTP 1 minute50% FTP 2 minutes85% FTP 4 minutes50% FTP 3 minutes110% FTP 3 minutes50% FTP 1 minute103% FTP 1 minute 30 seconds65% FTP 45 seconds103% FTP 1 minute 30 seconds65% FTP 45 seconds103% FTP 1 minute 30 seconds65% FTP 45 seconds103% FTP 1 minute 30 seconds65% FTP 45 seconds103% FTP 1 minute 30 seconds65% FTP 45 seconds103% FTP 1 minute 30 seconds65% FTP 45 seconds50% FTP 5 minutes110% FTP 3 minutes50% FTP 1 minute103% FTP 1 minute 30 seconds65% FTP 45 seconds103% FTP 1 minute 30 seconds65% FTP 45 seconds103% FTP 1 minute 30 seconds65% FTP 45 seconds103% FTP 1 minute 30 seconds65% FTP 45 seconds103% FTP 1 minute 30 seconds65% FTP 45 seconds103% FTP 1 minute 30 seconds65% FTP 45 seconds50% FTP 5 minutes
    ⏱️ 1h 1m
    TSS: 79
    IF: 0.88
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute103% FTP 1 minute50% FTP 2 minutes110% FTP 2 minutes50% FTP 2 minutes85% FTP 4 minutes50% FTP 3 minutes110% FTP 3 minutes50% FTP 1 minute103% FTP 2 minutes65% FTP 1 minute 30 seconds103% FTP 2 minutes65% FTP 1 minute 30 seconds103% FTP 2 minutes65% FTP 1 minute 30 seconds103% FTP 2 minutes65% FTP 1 minute 30 seconds103% FTP 2 minutes65% FTP 1 minute 30 seconds103% FTP 2 minutes65% FTP 1 minute 30 seconds103% FTP 2 minutes65% FTP 1 minute 30 seconds103% FTP 2 minutes65% FTP 1 minute 30 seconds50% FTP 5 minutes
    ⏱️ 57m
    TSS: 72
    IF: 0.87
  • 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 minutes85% FTP 5 minutes55% FTP 5 minutes97% FTP 3 minutes55% FTP 3 minutes97% FTP 3 minutes55% FTP 3 minutes97% FTP 3 minutes55% FTP 3 minutes97% FTP 3 minutes55% FTP 3 minutes75% FTP 10 minutes55% FTP 5 minutes
    ⏱️ 1h 1m
    TSS: 65
    IF: 0.80
  • 45–65% FTP 5 minutes111% FTP 30 seconds70% FTP 30 seconds111% FTP 30 seconds70% FTP 30 seconds111% FTP 30 seconds70% FTP 30 seconds111% FTP 30 seconds70% FTP 30 seconds45% FTP 1 minute100% FTP 1 minute45% FTP 1 minute85% FTP 3 minutes55% FTP 2 minutes97% FTP 3 minutes55% FTP 3 minutes97% FTP 3 minutes55% FTP 3 minutes97% FTP 3 minutes55% FTP 3 minutes97% FTP 3 minutes55% FTP 3 minutes97% FTP 3 minutes55% FTP 3 minutes75% FTP 8 minutes65% FTP 1 minute58% FTP 1 minute52% FTP 1 minute45% FTP 1 minute
    ⏱️ 59m
    TSS: 64
    IF: 0.80
  • 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 minutes45% FTP 15 seconds120% FTP 30 seconds45% FTP 15 seconds120% FTP 30 seconds45% FTP 15 seconds120% FTP 30 seconds45% FTP 15 seconds120% FTP 30 seconds45% FTP 15 seconds120% FTP 30 seconds45% FTP 15 seconds120% FTP 30 seconds95% FTP 7 minutes50% FTP 5 minutes45% FTP 15 seconds120% FTP 30 seconds45% FTP 15 seconds120% FTP 30 seconds45% FTP 15 seconds120% FTP 30 seconds45% FTP 15 seconds120% FTP 30 seconds45% FTP 15 seconds120% FTP 30 seconds45% FTP 15 seconds120% FTP 30 seconds95% FTP 7 minutes50% FTP 5 minutes
    ⏱️ 57m
    TSS: 72
    IF: 0.87
  • 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 minutes80% FTP 4 minutes50% FTP 3 minutes120% FTP 1 minute 30 seconds95% FTP 6 minutes50% FTP 5 minutes120% FTP 1 minute 30 seconds95% FTP 6 minutes50% FTP 5 minutes120% FTP 1 minute 30 seconds95% FTP 6 minutes50% FTP 5 minutes
    ⏱️ 1h 30s
    TSS: 77
    IF: 0.87
  • 45–55% FTP 3 minutes125% FTP 20 seconds56–65% FTP 3 minutes125% FTP 20 seconds66–75% FTP 3 minutes125% FTP 20 seconds55% FTP 1 minute61–79% FTP 1 minute80% FTP 5 minutes81–94% FTP 1 minute95% FTP 4 minutes96–104% FTP 1 minute105% FTP 1 minute55% FTP 4 minutes61–79% FTP 1 minute80% FTP 5 minutes81–94% FTP 1 minute95% FTP 4 minutes96–104% FTP 1 minute105% FTP 1 minute55% FTP 4 minutes61–79% FTP 1 minute80% FTP 5 minutes81–94% FTP 1 minute95% FTP 4 minutes96–104% FTP 1 minute105% FTP 1 minute65–45% FTP 5 minutes
    ⏱️ 1h 3m
    TSS: 73
    IF: 0.83
    Cadence Targets (Low / Avg / High): 75 rpm / 80 rpm / 85 rpm
  • 45–55% FTP 2 minutes125% FTP 20 seconds56–65% FTP 2 minutes125% FTP 20 seconds66–75% FTP 2 minutes125% FTP 20 seconds55% FTP 1 minute61–79% FTP 1 minute80% FTP 5 minutes81–94% FTP 1 minute95% FTP 4 minutes96–104% FTP 1 minute105% FTP 1 minute100–79% FTP 1 minute80% FTP 5 minutes81–94% FTP 1 minute95% FTP 4 minutes96–104% FTP 1 minute105% FTP 1 minute55% FTP 3 minutes61–79% FTP 1 minute80% FTP 5 minutes81–94% FTP 1 minute95% FTP 4 minutes96–104% FTP 1 minute105% FTP 1 minute100–79% FTP 1 minute80% FTP 5 minutes81–94% FTP 1 minute95% FTP 4 minutes105% FTP 1 minute65–45% FTP 5 minutes
    ⏱️ 1h 7m
    TSS: 84
    IF: 0.86
    Cadence Targets (Low / Avg / High): 80 rpm / 82.5 rpm / 85 rpm
  • 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 minutes50–25% FTP 3 minutes
    ⏱️ 1h 6m
    TSS: 76
    IF: 0.83
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 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 minutes105% FTP 3 minutes50% FTP 3 minutes50–25% FTP 3 minutes
    ⏱️ 1h 12m
    TSS: 84
    IF: 0.83
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 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 minutes200% FTP 30 seconds100% FTP 2 minutes200% FTP 20 seconds65% FTP 7 minutes200% FTP 30 seconds100% FTP 2 minutes200% FTP 20 seconds65% FTP 7 minutes200% FTP 30 seconds100% FTP 2 minutes200% FTP 20 seconds65% FTP 7 minutes200% FTP 30 seconds100% FTP 2 minutes200% FTP 20 seconds50% FTP 3 minutes75–50% FTP 5 minutes
    ⏱️ 56m 20s
    TSS: 107
    IF: 1.06
  • 45–70% FTP 5 minutes65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds50% FTP 3 minutes92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 5 minutes95–105% FTP 5 minutes50% FTP 1 minute 15 seconds95–105% FTP 5 minutes50% FTP 1 minute 15 seconds95–105% FTP 5 minutes50% FTP 1 minute 15 seconds95–105% FTP 5 minutes50% FTP 1 minute 15 seconds95–105% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 1h 1m
    TSS: 78
    IF: 0.87
  • 45–70% FTP 5 minutes65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds50% FTP 3 minutes92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 5 minutes95–105% FTP 8 minutes50% FTP 1 minute 15 seconds95–105% FTP 8 minutes50% FTP 1 minute 15 seconds95–105% FTP 8 minutes50% FTP 1 minute 15 seconds95–105% FTP 8 minutes50% FTP 5 minutes
    ⏱️ 1h 6m 45s
    TSS: 89
    IF: 0.89
  • 45–70% FTP 5 minutes65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds50% FTP 3 minutes92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 5 minutes95–105% FTP 7 minutes50% FTP 1 minute 15 seconds95–105% FTP 7 minutes50% FTP 1 minute 15 seconds95–105% FTP 7 minutes50% FTP 1 minute 15 seconds95–105% FTP 7 minutes50% FTP 1 minute 15 seconds95–105% FTP 7 minutes50% FTP 5 minutes
    ⏱️ 1h 11m
    TSS: 95
    IF: 0.89
  • 45–70% FTP 5 minutes65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds50% FTP 3 minutes92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 5 minutes95–105% FTP 10 minutes50% FTP 1 minute 15 seconds95–105% FTP 10 minutes50% FTP 1 minute 15 seconds95–105% FTP 10 minutes50% FTP 1 minute 15 seconds95–105% FTP 10 minutes50% FTP 5 minutes
    ⏱️ 1h 14m 45s
    TSS: 103
    IF: 0.91
  • 45–70% FTP 5 minutes65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds50% FTP 3 minutes92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 5 minutes95–105% FTP 9 minutes50% FTP 1 minute 15 seconds95–105% FTP 9 minutes50% FTP 1 minute 15 seconds95–105% FTP 9 minutes50% FTP 1 minute 15 seconds95–105% FTP 9 minutes50% FTP 1 minute 15 seconds95–105% FTP 9 minutes50% FTP 5 minutes
    ⏱️ 1h 21m
    TSS: 112
    IF: 0.91
  • 45–70% FTP 5 minutes65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds65% FTP 30 seconds89% FTP 30 seconds50% FTP 3 minutes92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute92% FTP 1 minute97% FTP 1 minute50% FTP 5 minutes95–105% FTP 12 minutes50% FTP 1 minute 15 seconds95–105% FTP 12 minutes50% FTP 1 minute 15 seconds95–105% FTP 12 minutes50% FTP 1 minute 15 seconds95–105% FTP 12 minutes50% FTP 5 minutes
    ⏱️ 1h 22m 45s
    TSS: 116
    IF: 0.92
  • 45–75% FTP 5 minutes60% FTP 1 minute110% FTP 1 minute60% FTP 1 minute80% FTP 5 minutes65% FTP 1 minute75% FTP 30 seconds90% FTP 30 seconds75% FTP 30 seconds90% FTP 30 seconds75% FTP 30 seconds90% FTP 30 seconds75% FTP 30 seconds90% FTP 30 seconds75% FTP 30 seconds90% FTP 30 seconds65% FTP 2 minutes92% FTP 1 minute 30 seconds130% FTP 30 seconds92% FTP 1 minute 30 seconds130% FTP 30 seconds92% FTP 1 minute 30 seconds130% FTP 30 seconds92% FTP 1 minute 30 seconds130% FTP 30 seconds92% FTP 1 minute 30 seconds130% FTP 30 seconds65% FTP 2 minutes92% FTP 2 minutes130% FTP 40 seconds92% FTP 2 minutes130% FTP 40 seconds92% FTP 2 minutes130% FTP 40 seconds92% FTP 2 minutes130% FTP 40 seconds92% FTP 2 minutes130% FTP 40 seconds65% FTP 2 minutes92–102% FTP 10 minutes125% FTP 1 minute50% FTP 5 minutes
    ⏱️ 1h 4m 20s
    TSS: 94
    IF: 0.93
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 3 minutes90% FTP 2 minutes55% FTP 3 minutes250% FTP 10 seconds55% FTP 50 seconds250% FTP 10 seconds55% FTP 50 seconds55% FTP 4 minutes150% FTP 30 seconds100% FTP 3 minutes40% FTP 2 minutes95% FTP 1 minute105% FTP 1 minute95% FTP 1 minute105% FTP 1 minute95% FTP 1 minute105% FTP 1 minute95% FTP 1 minute105% FTP 1 minute50% FTP 5 minutes150% FTP 30 seconds100% FTP 3 minutes40% FTP 2 minutes95% FTP 10 minutes55% FTP 5 minutes
    ⏱️ 1h
    TSS: 87
    IF: 0.93
    Cadence Targets (Low / Avg / High): 78 rpm / 78 rpm / 78 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
  • 40–70% FTP 5 minutes50% FTP 1 minute80% FTP 1 minute50% FTP 1 minute80% FTP 1 minute50% FTP 1 minute50% FTP 3 minutes90% FTP 4 minutes56% FTP 1 minute 30 seconds90% FTP 4 minutes56% FTP 1 minute 30 seconds90% FTP 4 minutes56% FTP 1 minute 30 seconds90% FTP 4 minutes56% FTP 1 minute 30 seconds71–40% FTP 5 minutes
    ⏱️ 40m
    TSS: 39
    IF: 0.76
  • 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 minutes85% FTP 5 minutes50% FTP 3 minutes103% FTP 5 minutes50% FTP 2 minutes100% FTP 5 minutes50% FTP 2 minutes97% FTP 5 minutes50% FTP 2 minutes94% FTP 5 minutes50% FTP 2 minutes91% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 74
    IF: 0.87
  • 50% FTP 3 minutes175% FTP 10 seconds50% FTP 50 seconds175% FTP 10 seconds50% FTP 50 seconds70% FTP 3 minutes50% FTP 2 minutes85% FTP 3 minutes50% FTP 3 minutes91–105% FTP 3 minutes105% FTP 1 minute105–91% FTP 3 minutes91% FTP 3 minutes91–105% FTP 3 minutes105% FTP 1 minute105–91% FTP 3 minutes91% FTP 3 minutes50% FTP 5 minutes91–105% FTP 3 minutes105% FTP 1 minute105–91% FTP 3 minutes91% FTP 3 minutes91–105% FTP 3 minutes105% FTP 1 minute105–91% FTP 3 minutes91% FTP 3 minutes50% FTP 5 minutes
    ⏱️ 1h 6m
    TSS: 88
    IF: 0.89
  • 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 4 minutes50% FTP 3 minutes85% FTP 5 minutes50% FTP 4 minutes91–105% FTP 4 minutes105% FTP 2 minutes105–91% FTP 4 minutes91% FTP 5 minutes91–105% FTP 4 minutes105% FTP 2 minutes105–91% FTP 4 minutes91% FTP 5 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 78
    IF: 0.90
  • 50% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 1 minute85% FTP 4 minutes50% FTP 1 minute110% FTP 1 minute50% FTP 3 minutes95% FTP 5 minutes50% FTP 3 minutes95% FTP 5 minutes50% FTP 3 minutes95% FTP 5 minutes50% FTP 3 minutes106% FTP 2 minutes50% FTP 3 minutes106% FTP 2 minutes50% FTP 3 minutes106% FTP 2 minutes50% FTP 5 minutes
    ⏱️ 58m
    TSS: 67
    IF: 0.83
    Cadence Targets (Low / Avg / High): 95 rpm / 95 rpm / 95 rpm
  • 55–75% FTP 5 minutes175% FTP 10 seconds50% FTP 50 seconds175% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes109% FTP 1 minute50% FTP 2 minutes100% FTP 3 minutes50% FTP 3 minutes130% FTP 15 seconds90% FTP 1 minute 45 seconds130% FTP 15 seconds90% FTP 1 minute 45 seconds130% FTP 15 seconds90% FTP 1 minute 45 seconds130% FTP 15 seconds90% FTP 1 minute 45 seconds130% FTP 15 seconds90% FTP 1 minute 45 seconds50% FTP 3 minutes130% FTP 15 seconds90% FTP 1 minute 45 seconds130% FTP 15 seconds90% FTP 1 minute 45 seconds130% FTP 15 seconds90% FTP 1 minute 45 seconds130% FTP 15 seconds90% FTP 1 minute 45 seconds130% FTP 15 seconds90% FTP 1 minute 45 seconds50% FTP 3 minutes130% FTP 15 seconds90% FTP 1 minute 45 seconds130% FTP 15 seconds90% FTP 1 minute 45 seconds130% FTP 15 seconds90% FTP 1 minute 45 seconds130% FTP 15 seconds90% FTP 1 minute 45 seconds130% FTP 15 seconds90% FTP 1 minute 45 seconds50% FTP 5 minutes
    ⏱️ 59m
    TSS: 79
    IF: 0.89
  • 55–75% FTP 5 minutes175% FTP 10 seconds50% FTP 50 seconds175% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes109% FTP 1 minute50% FTP 2 minutes100% FTP 3 minutes50% FTP 3 minutes101–106% FTP 2 minutes80% FTP 1 minute101–106% FTP 2 minutes80% FTP 1 minute101–106% FTP 2 minutes80% FTP 1 minute101–106% FTP 2 minutes80% FTP 1 minute101–106% FTP 2 minutes80% FTP 1 minute50% FTP 4 minutes101–106% FTP 2 minutes80% FTP 1 minute101–106% FTP 2 minutes80% FTP 1 minute101–106% FTP 2 minutes80% FTP 1 minute101–106% FTP 2 minutes80% FTP 1 minute101–106% FTP 2 minutes80% FTP 1 minute50% FTP 4 minutes102% FTP 3 minutes50% FTP 5 minutes
    ⏱️ 1h 4m
    TSS: 85
    IF: 0.89
  • 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 1 minute87% FTP 3 minutes45% FTP 1 minute102% FTP 1 minute55% FTP 2 minutes95% FTP 15 minutes55% FTP 4 minutes95% FTP 15 minutes55% FTP 4 minutes55–35% FTP 2 minutes
    ⏱️ 58m
    TSS: 72
    IF: 0.86
  • 45–65% FTP 3 minutes70% FTP 30 seconds90% FTP 30 seconds70% FTP 30 seconds90% FTP 30 seconds45% FTP 1 minute85% FTP 3 minutes55% FTP 2 minutes95% FTP 20 minutes55% FTP 4 minutes95% FTP 20 minutes55% FTP 4 minutes55–35% FTP 2 minutes
    ⏱️ 1h 1m
    TSS: 80
    IF: 0.88
  • 50–75% FTP 10 minutes95% FTP 5 minutes55% FTP 1 minute95% FTP 5 minutes55% FTP 1 minute95% FTP 5 minutes55% FTP 1 minute95% FTP 5 minutes55% FTP 1 minute95% FTP 5 minutes55% FTP 1 minute95% FTP 5 minutes55% FTP 1 minute95% FTP 5 minutes55% FTP 1 minute65–50% FTP 5 minutes
    ⏱️ 57m
    TSS: 72
    IF: 0.87
    Cadence Targets (Low / Avg / High): 80 rpm / 95 rpm / 105 rpm
  • 60% FTP 3 minutes70% FTP 3 minutes80% FTP 3 minutes90% FTP 3 minutes55% FTP 5 minutes90% FTP 20 seconds90% FTP 50 seconds90% FTP 20 seconds90% FTP 50 seconds90% FTP 20 seconds90% FTP 50 seconds90% FTP 20 seconds90% FTP 50 seconds90% FTP 20 seconds90% FTP 50 seconds90% FTP 20 seconds90% FTP 50 seconds55% FTP 3 minutes90% FTP 2 minutes105% FTP 1 minute 30 seconds90% FTP 1 minute105% FTP 2 minutes90% FTP 3 minutes115% FTP 1 minute 30 seconds60% FTP 3 minutes91% FTP 12 minutes55% FTP 5 minutes 10 seconds
    ⏱️ 58m 10s
    TSS: 69
    IF: 0.84
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50% FTP 4 minutes175% FTP 10 seconds50% FTP 50 seconds175% FTP 10 seconds50% FTP 50 seconds50% FTP 2 minutes65% FTP 5 minutes50% FTP 2 minutes109% FTP 1 minute50% FTP 2 minutes100% FTP 3 minutes50% FTP 4 minutes88–105% FTP 5 minutes 30 seconds130% FTP 30 seconds50% FTP 4 minutes88–105% FTP 4 minutes 30 seconds130% FTP 30 seconds50% FTP 4 minutes88–105% FTP 3 minutes 30 seconds130% FTP 30 seconds50% FTP 4 minutes88–105% FTP 2 minutes 30 seconds130% FTP 30 seconds50% FTP 5 minutes
    ⏱️ 1h
    TSS: 71
    IF: 0.84
  • 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 minute95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds50% FTP 2 minutes
    ⏱️ 1h 4m
    TSS: 80
    IF: 0.86
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 3 minutes90% FTP 2 minutes55% FTP 3 minutes93% FTP 10 minutes55% FTP 5 minutes93% FTP 10 minutes55% FTP 5 minutes93% FTP 10 minutes55% FTP 5 minutes
    ⏱️ 1h
    TSS: 69
    IF: 0.83
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 3 minutes90% FTP 2 minutes55% FTP 3 minutes93% FTP 12 minutes55% FTP 5 minutes93% FTP 12 minutes55% FTP 5 minutes93% FTP 12 minutes55% FTP 5 minutes
    ⏱️ 1h 6m
    TSS: 78
    IF: 0.84
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 55% FTP 4 minutes65% FTP 3 minutes80% FTP 3 minutes90% FTP 2 minutes55% FTP 3 minutes93% FTP 14 minutes55% FTP 5 minutes93% FTP 14 minutes55% FTP 5 minutes93% FTP 14 minutes55% FTP 5 minutes
    ⏱️ 1h 12m
    TSS: 86
    IF: 0.85
    Cadence Targets (Low / Avg / High): 75 rpm / 75 rpm / 75 rpm
  • 50–75% 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 minute95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds95% FTP 4 minutes55% FTP 1 minute 30 seconds55% FTP 2 minutes 30 seconds
    ⏱️ 1h 12m 30s
    TSS: 90
    IF: 0.86
  • 50–75% 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 seconds55% FTP 2 minutes76–94% FTP 10 minutes55% FTP 2 minutes89% FTP 5 minutes55% FTP 4 minutes89% FTP 5 minutes55% FTP 4 minutes89% FTP 5 minutes55% FTP 4 minutes89% FTP 5 minutes55% FTP 4 minutes55–45% FTP 5 minutes
    ⏱️ 1h 5m
    TSS: 65
    IF: 0.77
  • 50–75% 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 seconds55% FTP 2 minutes81% FTP 3 minutes55% FTP 2 minutes89% FTP 6 minutes55% FTP 3 minutes89% FTP 6 minutes55% FTP 3 minutes89% FTP 6 minutes55% FTP 3 minutes89% FTP 6 minutes55% FTP 3 minutes89% FTP 6 minutes55% FTP 3 minutes45% FTP 2 minutes
    ⏱️ 1h 4m
    TSS: 67
    IF: 0.79
  • 45–65% FTP 5 minutes45% FTP 1 minute111% FTP 30 seconds70% FTP 30 seconds111% FTP 30 seconds70% FTP 30 seconds111% FTP 30 seconds70% FTP 30 seconds111% FTP 30 seconds70% FTP 30 seconds45% FTP 1 minute100% FTP 3 minutes45% FTP 1 minute111% FTP 1 minute45% FTP 1 minute89% FTP 6 minutes55% FTP 3 minutes89% FTP 6 minutes55% FTP 3 minutes89% FTP 6 minutes55% FTP 3 minutes89% FTP 6 minutes55% FTP 3 minutes89% FTP 6 minutes55% FTP 3 minutes45% FTP 2 minutes
    ⏱️ 1h 4m
    TSS: 73
    IF: 0.82
  • 45–65% FTP 5 minutes65% FTP 1 minute79% FTP 1 minute94% FTP 1 minute108% FTP 1 minute45% FTP 2 minutes85% FTP 3 minutes45% FTP 1 minute89% FTP 10 minutes55% FTP 5 minutes89% FTP 10 minutes55% FTP 5 minutes89% FTP 10 minutes55% FTP 5 minutes
    ⏱️ 1h
    TSS: 66
    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 minutes81% FTP 3 minutes95% FTP 1 minute109% FTP 1 minute50% FTP 4 minutes81% FTP 3 minutes95% FTP 1 minute109% FTP 1 minute50% FTP 4 minutes81% FTP 3 minutes95% FTP 1 minute109% FTP 1 minute50% FTP 4 minutes81% FTP 3 minutes95% FTP 1 minute109% FTP 1 minute50% FTP 4 minutes95% FTP 4 minutes50% FTP 5 minutes
    ⏱️ 1h
    TSS: 62
    IF: 0.78
  • 40–70% FTP 5 minutes50% FTP 2 minutes76% FTP 5 minutes50% FTP 4 minutes81% FTP 5 minutes50% FTP 4 minutes95% FTP 5 minutes50% FTP 1 minute70–40% FTP 5 minutes
    ⏱️ 36m
    TSS: 32
    IF: 0.72
  • 45–75% FTP 4 minutes50% FTP 1 minute107% FTP 1 minute65% FTP 15 minutes90–104% FTP 5 minutes65% FTP 1 minute90–104% FTP 5 minutes65% FTP 1 minute50% FTP 3 minutes
    ⏱️ 36m
    TSS: 38
    IF: 0.79
  • 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 minuteFree Ride 35 minutes90–104% FTP 6 minutes50% FTP 2 minutes65–45% FTP 5 minutes
    ⏱️ 1h 1m
    TSS: 41
    IF: 0.63