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MyWhoosh SFR Split Cadence #1 Workout

RepeatsTimeWorkload
1x3 minutes55% FTP
1x3 minutes65% FTP
1x2 minutes80% FTP@ 75 RPM
1x2 minutes90% FTP
1x3 minutes55% FTP
3x2 minutes 30 seconds86% FTP
30 seconds86% FTP
3x3 minutes55% FTP
2 minutes 30 seconds86% FTP
30 seconds86% FTP
2 minutes 30 seconds86% FTP
30 seconds86% FTP
2 minutes 30 seconds86% FTP
30 seconds86% FTP
1x3 minutes 30 seconds55% FTP

Workout overview

⏱️ Duration:1 hour
💪 Training Stress Score (TSS):60
🦵 Intensity Factor (IF):0.77

Zone distribution

😀 Active Recovery:-
🙂 Endurance:21 minutes 30 seconds
😐 Tempo:36 minutes 30 seconds
😅 Threshold:2 minutes
😰 VO2 Max:-
🥵 Anaerobic:-
🚴 Free Ride:-

Workout description

This SFR (Slow-Frequency-Revolution) workout is a split focus session, getting you working at two different cadence ranges.

In the Base Phases, there are a lot of long, slow distance miles: Not the best sessions to simulate on the trainer! But there is a focus on 'foundation' training too.

So follow along with this SFR workout as we go through the Bread-and-Butter of the early base phase training!.

Workout designed by: Elliot Lipski

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