MyWhoosh 15min Varied Tempo #3 Workout
| Repeats | Time | Workload |
|---|---|---|
| 1x | 3 minutes | 50% FTP |
| 4x | 10 seconds | 180% FTP |
| 50 seconds | 50% FTP | |
| 1x | 3 minutes | 70% FTP |
| 1x | 2 minutes | 50% FTP |
| 1x | 4 minutes | 90% FTP |
| 1x | 3 minutes | 50% FTP |
| 1x | 15 seconds | 200% FTP |
| 1x | 5 minutes | 89% FTP@ 85 RPM |
| 1x | 15 seconds | 200% FTP |
| 1x | 5 minutes | 77% FTP@ 100 RPM |
| 1x | 15 seconds | 200% FTP |
| 1x | 5 minutes | 89% FTP@ 90 RPM |
| 1x | 4 minutes 30 seconds | 50% FTP |
| 1x | 15 seconds | 200% FTP |
| 1x | 5 minutes | 77% FTP@ 85 RPM |
| 1x | 15 seconds | 200% FTP |
| 1x | 5 minutes | 82% FTP@ 100 RPM |
| 1x | 15 seconds | 200% FTP |
| 1x | 5 minutes | 89% FTP@ 90 RPM |
| 1x | 1 minute 15 seconds | 75% FTP |
| 1x | 1 minute 15 seconds | 65% FTP |
| 1x | 1 minute 15 seconds | 60% FTP |
| 1x | 1 minute | 50% FTP |
Workout overview
⏱️ Duration:59 minutes
💪 Training Stress Score (TSS):93
🦵 Intensity Factor (IF):0.96
Zone distribution
😀 Active Recovery:16 minutes 50 seconds
🙂 Endurance:5 minutes 30 seconds
😐 Tempo:31 minutes 15 seconds
😅 Threshold:4 minutes
😰 VO2 Max:-
🥵 Anaerobic:2 minutes 10 seconds
🚴 Free Ride:-
Workout description
Today, working in your Tempo zone, we are varying the cadence and power.
However, start each 5min effort with a 'high-speed sprint'.
Out of the saddle for the sprint, then straight into the tempo effort.
Observe your HR during the 15min intervals and look for changes in heart rate when your cadence changes.
Workout designed by: Kevin Poulton