BikeClimbs.com

MyWhoosh Explosive power into Z3 Workout

45–70% FTP 4 minutes50% FTP 1 minute95% FTP 1 minute50% FTP 2 minutes50–90% FTP 3 minutes90% FTP 3 minutes50% FTP 3 minutes170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds81% FTP 5 minutes50% FTP 4 minutes170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds86% FTP 5 minutes50% FTP 4 minutes170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds170% FTP 15 seconds65% FTP 30 seconds76–89% FTP 10 minutes50% FTP 5 minutes
RepeatsTimeWorkload
1x4 minutesFrom 45 to 70% FTP
1x1 minute50% FTP
1x1 minute95% FTP
1x2 minutes50% FTP
1x3 minutesFrom 50 to 90% FTP
1x3 minutes90% FTP
1x3 minutes50% FTP
3x15 seconds170% FTP
30 seconds65% FTP
1x5 minutes81% FTP
1x4 minutes50% FTP
3x15 seconds170% FTP
30 seconds65% FTP
1x5 minutes86% FTP
1x4 minutes50% FTP
3x15 seconds170% FTP
30 seconds65% FTP
1x10 minutesFrom 76 to 89% FTP
1x5 minutes50% FTP

Workout overview

⏱️ Duration:56 minutes
💪 Training Stress Score (TSS):75
🦵 Intensity Factor (IF):0.88

Zone distribution

😀 Active Recovery:20 minutes 48 seconds
🙂 Endurance:8 minutes 33 seconds
😐 Tempo:21 minutes 7 seconds
😅 Threshold:4 minutes 2 seconds
😰 VO2 Max:-
🥵 Anaerobic:2 minutes 15 seconds
🚴 Free Ride:-

Workout description

Today, the focus is on your ability to produce a steady Zone 3 effort after first completing some high-intensity accelerations.

However, across the course of the session, the intensity and duration of the Zone 3 interval will increase.

Workout designed by: Kevin Poulton