MyWhoosh Tempo-Surges #2 Workout
| Repeats | Time | Workload |
|---|---|---|
| 1x | 3 minutes | 50% FTP |
| 2x | 1 minute | 75% FTP |
| 1 minute | 50% FTP | |
| 2x | 1 minute | 90% FTP |
| 1 minute | 50% FTP | |
| 1x | 4 minutes | 70% FTP |
| 1x | 3 minutes | 50% FTP |
| 1x | 4 minutes | 80% FTP |
| 1x | 1 minute | 50% FTP |
| 1x | 40 seconds | 125% FTP |
| 1x | 6 minutes | From 75 to 88% FTP@ 80 RPM |
| 1x | 40 seconds | 125% FTP |
| 1x | 6 minutes | From 88 to 75% FTP@ 90 RPM |
| 1x | 40 seconds | 125% FTP |
| 1x | 2 minutes | 50% FTP |
| 1x | 40 seconds | 125% FTP |
| 1x | 6 minutes | From 75 to 88% FTP@ 80 RPM |
| 1x | 40 seconds | 125% FTP |
| 1x | 6 minutes | From 88 to 74% FTP@ 90 RPM |
| 1x | 40 seconds | 125% FTP |
| 1x | 2 minutes | 50% FTP |
| 1x | 4 minutes | 80% FTP |
| 1x | 5 minutes | 50% FTP |
Workout overview
⏱️ Duration:1 hour 4 minutes
💪 Training Stress Score (TSS):71
🦵 Intensity Factor (IF):0.81
Zone distribution
😀 Active Recovery:20 minutes
🙂 Endurance:4 minutes 12 seconds
😐 Tempo:33 minutes 48 seconds
😅 Threshold:2 minutes
😰 VO2 Max:-
🥵 Anaerobic:4 minutes
🚴 Free Ride:-
Workout description
Completing long tempo efforts with short, high-intensity surges is another way to increase threshold power.
The body must process the lactate produced from the above threshold surges with the constant high power?a practical session, without the lung burning effect of a sustained threshold effort.
Today's workout consists of 2 x 12-minute rolling Tempo efforts with a target cadence for each interval.
Workout designed by: Kevin Poulton
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