MyWhoosh Explosive Endurance 12's Workout
| Repeats | Time | Workload |
|---|---|---|
| 1x | 5 minutes | 50% FTP |
| 4x | 10 seconds | 150% FTP |
| 45 seconds | 50% FTP | |
| 1x | 3 minutes | 70% FTP |
| 1x | 3 minutes | 50% FTP |
| 1x | 10 seconds | 200% FTP |
| 1x | 24 seconds | 60% FTP |
| 1x | 20 seconds | 200% FTP |
| 1x | 40 seconds | 60% FTP |
| 1x | 30 seconds | 200% FTP |
| 1x | 1 minute | 60% FTP |
| 1x | 12 minutes | 75% FTP |
| 1x | 3 minutes | 50% FTP |
| 1x | 12 seconds | 200% FTP |
| 1x | 24 seconds | 60% FTP |
| 1x | 20 seconds | 200% FTP |
| 1x | 40 seconds | 60% FTP |
| 1x | 30 seconds | 200% FTP |
| 1x | 1 minute | 60% FTP |
| 1x | 12 minutes | 75% FTP |
| 1x | 5 minutes | 50% FTP |
Workout overview
⏱️ Duration:52 minutes
💪 Training Stress Score (TSS):83
🦵 Intensity Factor (IF):0.97
Zone distribution
😀 Active Recovery:19 minutes
🙂 Endurance:7 minutes 8 seconds
😐 Tempo:24 minutes
😅 Threshold:-
😰 VO2 Max:-
🥵 Anaerobic:2 minutes 42 seconds
🚴 Free Ride:-
Workout description
Building upon our earlier 'Endurance 12' session, this time, we are going to perform a series of short, explosive efforts leading into the 12min aerobic effort.
This is to teach your muscles to use lactate as a fuel source and to clear the waste products while performing a lower intensity effort.
Keep an eye on your heart rate after the 12min intervals.
Are you achieving the same heart rate for both intervals?.
Workout designed by: Kevin Poulton