MyWhoosh Tempo with Accelerations #1 Workout
| Repeats | Time | Workload |
|---|---|---|
| 1x | 3 minutes | 50% FTP |
| 1x | 1 minute | 60% FTP |
| 1x | 1 minute | 65% FTP |
| 1x | 1 minute | 81% FTP |
| 1x | 1 minute | 109% FTP |
| 1x | 2 minutes | 50% FTP |
| 1x | 4 minutes | 90% FTP |
| 1x | 3 minutes | 50% FTP |
| 2x | 4 minutes | 84% FTP |
| 15 seconds | 175% FTP | |
| 4 minutes | 84% FTP | |
| 20 seconds | 170% FTP | |
| 4 minutes | 84% FTP | |
| 30 seconds | 150% FTP | |
| 5 minutes | 50% FTP |
Workout overview
⏱️ Duration:52 minutes
💪 Training Stress Score (TSS):70
🦵 Intensity Factor (IF):0.9
Zone distribution
😀 Active Recovery:18 minutes
🙂 Endurance:2 minutes
😐 Tempo:25 minutes
😅 Threshold:4 minutes
😰 VO2 Max:1 minute
🥵 Anaerobic:2 minutes 10 seconds
🚴 Free Ride:-
Workout description
Steady endurance work trains your body to utilise oxygen to metabolise fat as its fuel source.
Incorporating sprint efforts into a steady-state interval will recruit additional muscle fibres and extend their ability to work aerobically.
The sprint efforts increase in duration from 15sec to 20sec and 30sec.
Workout designed by: Kevin Poulton