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MyWhoosh Sprints into Zone 3 #1 Workout

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 minutes50% FTP 3 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 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 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
RepeatsTimeWorkload
1x3 minutes50% FTP
4x10 seconds170% FTP
50 seconds50% FTP
1x2 minutesFrom 65 to 75% FTP
1x2 minutes50% FTP
1x2 minutesFrom 76 to 95% FTP
1x3 minutes50% FTP
3x1 minute125% FTP
1 minute50% FTP
30 seconds150% FTP
30 seconds50% FTP
15 seconds167% FTP
45 seconds50% FTP
10 seconds185% FTP
50 seconds50% FTP
5 minutes81% FTP
5 minutes50% FTP

Workout overview

⏱️ Duration:1 hour 1 minute
💪 Training Stress Score (TSS):86
🦵 Intensity Factor (IF):0.92

Zone distribution

😀 Active Recovery:35 minutes 35 seconds
🙂 Endurance:1 minute 49 seconds
😐 Tempo:16 minutes 34 seconds
😅 Threshold:37 seconds
😰 VO2 Max:-
🥵 Anaerobic:6 minutes 25 seconds
🚴 Free Ride:-

Workout description

We often need to perform a series of hard accelerations to better position ourselves for a critical part of the race.

These above threshold efforts result in lactate accumulation, which becomes the preferred fuel source.

But there's no time to rest.

Once you have fought for position, you will need to keep the pressure on the pedals to stay at the front of the race.

Workout designed by: Kevin Poulton