MyWhoosh Zone 2 with 30sec Spiked Tempo #1 Workout
| Repeats | Time | Workload |
|---|---|---|
| 1x | 3 minutes | 50% FTP |
| 4x | 10 seconds | 200% FTP |
| 50 seconds | 50% FTP | |
| 1x | 3 minutes | From 60 to 75% FTP |
| 1x | 30 minutes | Free ride |
| 1x | 30 seconds | From 106 to 120% FTP |
| 1x | 3 minutes 30 seconds | From 76 to 90% FTP |
| 3x | 30 seconds | From 106 to 120% FTP |
| 3 minutes 30 seconds | From 76 to 90% FTP |
Workout overview
⏱️ Duration:57 minutes
💪 Training Stress Score (TSS):56
🦵 Intensity Factor (IF):0.77
Zone distribution
😀 Active Recovery:8 minutes 14 seconds
🙂 Endurance:6 minutes
😐 Tempo:10 minutes 12 seconds
😅 Threshold:24 seconds
😰 VO2 Max:1 minute 27 seconds
🥵 Anaerobic:43 seconds
🚴 Free Ride:30 minutes
Workout description
Long 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 sessions consist of a 12-minute Tempo effort with a 30-second surge every 3.5 minutes.
Workout designed by: Kevin Poulton
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