MyWhoosh Tempo with 30sec spike #1 Workout
| Repeats | Time | Workload |
|---|---|---|
| 1x | 3 minutes | 50% FTP |
| 4x | 10 seconds | 170% FTP |
| 50 seconds | 50% FTP | |
| 1x | 3 minutes | From 60 to 75% FTP |
| 1x | 2 minutes | 50% FTP |
| 1x | 5 minutes | From 90 to 104% FTP |
| 1x | 3 minutes | 50% FTP |
| 3x | 30 seconds | From 106 to 120% FTP |
| 3 minutes 30 seconds | From 76 to 90% FTP | |
| 1x | 5 minutes | 50% FTP |
| 3x | 30 seconds | From 106 to 120% FTP |
| 3 minutes 30 seconds | From 76 to 90% FTP | |
| 1x | 5 minutes | From 70 to 45% FTP |
Workout overview
⏱️ Duration:54 minutes
💪 Training Stress Score (TSS):65
🦵 Intensity Factor (IF):0.84
Zone distribution
😀 Active Recovery:18 minutes 14 seconds
🙂 Endurance:6 minutes
😐 Tempo:20 minutes 24 seconds
😅 Threshold:5 minutes 42 seconds
😰 VO2 Max:2 minutes 54 seconds
🥵 Anaerobic:46 seconds
🚴 Free Ride:-
Workout description
Steady Tempo efforts on their own are effective training.
But by incorporating 30-second high-intensity efforts into them, you will improve your body's ability to work aerobically for long periods.
Today's session consists of 2 x 12-minute Tempo efforts with a 30-second surge every 3.5 minutes.
Workout designed by: Kevin Poulton
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