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MyWhoosh Power Starts Workout

50% FTP 3 minutes65% FTP 2 minutes84% FTP 2 minutes100% FTP 1 minute 30 seconds50% FTP 3 minutes200% FTP 10 seconds50% FTP 50 seconds200% FTP 10 seconds50% FTP 50 seconds50% FTP 1 minute 30 seconds83% FTP 5 minutes50% FTP 2 minutes81% FTP 3 minutesFree Ride 10 seconds50% FTP 3 minutes81% FTP 3 minutesFree Ride 10 seconds60% FTP 2 minutes 30 seconds50% FTP 30 seconds81% FTP 3 minutesFree Ride 10 seconds50% FTP 3 minutes81% FTP 3 minutesFree Ride 30 seconds50% FTP 6 minutes 40 seconds
RepeatsTimeWorkload
1x3 minutes50% FTP
1x2 minutes65% FTP
1x2 minutes84% FTP@ 75 RPM
1x1 minute 30 seconds100% FTP
1x3 minutes50% FTP
2x10 seconds200% FTP
50 seconds50% FTP
1x1 minute 30 seconds50% FTP
1x5 minutes83% FTP
1x2 minutes50% FTP
1x3 minutes81% FTP@ 50 RPM
1x10 secondsFree ride
1x3 minutes50% FTP
1x3 minutes81% FTP@ 50 RPM
1x10 secondsFree ride
1x2 minutes 30 seconds60% FTP
1x30 seconds50% FTP
1x3 minutes81% FTP@ 50 RPM
1x10 secondsFree ride
1x3 minutes50% FTP
1x3 minutes81% FTP@ 50 RPM
1x30 secondsFree ride
1x6 minutes 40 seconds50% FTP

Workout overview

⏱️ Duration:50 minutes
💪 Training Stress Score (TSS):50
🦵 Intensity Factor (IF):0.77

Zone distribution

😀 Active Recovery:24 minutes 20 seconds
🙂 Endurance:4 minutes 30 seconds
😐 Tempo:19 minutes
😅 Threshold:1 minute 30 seconds
😰 VO2 Max:-
🥵 Anaerobic:20 seconds
🚴 Free Ride:1 minute

Workout description

Building on the Sprint Start Workouts from the Early Base Phase.

We will simulate a series of efforts, working on your initial explosive power, high-torque starts, and how to get up to speed quickly! A low cadence power effort will precede each effort.

You can complete this workout in ERG.

Mode, as the sprints will be completed during a 'free ride' section.

So it is up to you to adjust your gears.

Workout designed by: Elliot Lipski