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MyWhoosh Step Up Sprints Workout

55% FTP 3 minutes65% FTP 3 minutes80% FTP 3 minutes90% FTP 2 minutes55% FTP 3 minutes190% FTP 15 seconds65% FTP 45 seconds210% FTP 15 seconds65% FTP 45 seconds280% FTP 15 seconds65% FTP 45 seconds55% FTP 4 minutes69% FTP 1 minute100% FTP 1 minuteFree Ride 30 seconds55% FTP 5 minutes100% FTP 1 minute120% FTP 1 minuteFree Ride 15 seconds55% FTP 5 minutes100% FTP 1 minute120% FTP 1 minuteFree Ride 30 seconds50% FTP 5 minutes
TimeWorkload
3 minutes55% FTP
3 minutes65% FTP
3 minutes80% FTP@ 75 RPM
2 minutes90% FTP
3 minutes55% FTP
15 seconds190% FTP
45 seconds65% FTP
15 seconds210% FTP
45 seconds65% FTP
15 seconds280% FTP
45 seconds65% FTP
4 minutes55% FTP@ 85 RPM
1 minute69% FTP@ 50 RPM
1 minute100% FTP@ 75 RPM
30 secondsFree ride
5 minutes55% FTP@ 85 RPM
1 minute100% FTP@ 60 RPM
1 minute120% FTP@ 85 RPM
15 secondsFree ride
5 minutes55% FTP@ 85 RPM
1 minute100% FTP@ 60 RPM
1 minute120% FTP@ 85 RPM
30 secondsFree ride
5 minutes50% FTP

Workout overview

⏱️ Duration:43 minutes
💪 Training Stress Score (TSS):67
🦵 Intensity Factor (IF):0.96

Zone distribution

😀 Active Recovery:5 minutes
🙂 Endurance:26 minutes 15 seconds
😐 Tempo:3 minutes
😅 Threshold:5 minutes
😰 VO2 Max:-
🥵 Anaerobic:2 minutes 45 seconds
🚴 Free Ride:1 minute 15 seconds

Workout description

These Step up sprints are slightly different to the sprint capacity that we are also doing in this phase - the Step up sprints load the legs gradually through the effort, culminating in a maximal, peak power sprint.

This mimics a sprint lead out or even a track sprint.

This session aims to get you used to rolling a big gear and continually accelerating throughout the sprints: today's short but sharp session.

Workout designed by: Elliot Lipski