BikeClimbs.com

MyWhoosh Through the Zones #1 Workout

50% FTP 2 minutes55% FTP 1 minute 40 seconds60% FTP 1 minute 40 seconds65% FTP 1 minute 40 seconds75% FTP 1 minute 40 seconds75% FTP 1 minute 40 seconds88% FTP 10 minutes55% FTP 5 minutes88% FTP 6 minutes104% FTP 3 minutes120% FTP 1 minute55% FTP 5 minutes88% FTP 6 minutes104% FTP 3 minutes120% FTP 1 minute50% FTP 5 minutes
RepeatsTimeWorkload
1x2 minutes50% FTP
1x1 minute 40 seconds55% FTP
1x1 minute 40 seconds60% FTP
1x1 minute 40 seconds65% FTP
2x1 minute 40 seconds75% FTP
1x10 minutes88% FTP@ 95 RPM
1x5 minutes55% FTP
1x6 minutes88% FTP@ 85 RPM
1x3 minutes104% FTP@ 90 RPM
1x1 minute120% FTP@ 95 RPM
1x5 minutes55% FTP
1x6 minutes88% FTP@ 85 RPM
1x3 minutes104% FTP@ 90 RPM
1x1 minute120% FTP@ 95 RPM
1x5 minutes50% FTP

Workout overview

⏱️ Duration:55 minutes
💪 Training Stress Score (TSS):65
🦵 Intensity Factor (IF):0.84

Zone distribution

😀 Active Recovery:7 minutes
🙂 Endurance:15 minutes
😐 Tempo:25 minutes 20 seconds
😅 Threshold:6 minutes
😰 VO2 Max:-
🥵 Anaerobic:2 minutes
🚴 Free Ride:-

Workout description

Opening with a 10-minute Tempo effort, you will complete 2 x 10min Intervals that progress through Zones 3, 4 and 6.

The target rpm increases across the three intervals, focusing on a higher cadence today.

Workout designed by: Kevin Poulton