MyWhoosh Cruise Intervals #3 Workout
| Repeats | Time | Workload |
|---|---|---|
| 1x | 5 minutes | From 45 to 75% FTP |
| 4x | 30 seconds | 65% FTP |
| 30 seconds | 89% FTP | |
| 1x | 3 minutes | 50% FTP |
| 2x | 30 seconds | 110% FTP |
| 1 minute | 92% FTP | |
| 1 minute | 97% FTP | |
| 1 minute | 92% FTP | |
| 1 minute | 97% FTP | |
| 1 minute | 92% FTP | |
| 1 minute | 97% FTP | |
| 1 minute | 92% FTP | |
| 1 minute | 97% FTP | |
| 1 minute | 92% FTP | |
| 1 minute | 97% FTP | |
| 1 minute | 92% FTP | |
| 1 minute | 97% FTP | |
| 2 minutes | 50% FTP | |
| 1x | 30 seconds | 110% FTP |
| 6x | 1 minute | 92% FTP |
| 1 minute | 97% FTP | |
| 1x | 3 minutes | 50% FTP |
| 1x | 5 minutes | From 75 to 45% FTP |
Workout overview
⏱️ Duration:1 hour 1 minute
💪 Training Stress Score (TSS):77
🦵 Intensity Factor (IF):0.87
Zone distribution
😀 Active Recovery:13 minutes 11 seconds
🙂 Endurance:8 minutes 40 seconds
😐 Tempo:2 minutes 9 seconds
😅 Threshold:36 minutes
😰 VO2 Max:1 minute 30 seconds
🥵 Anaerobic:-
🚴 Free Ride:-
Workout description
Today's session consists of 3 x 12-minute cruise intervals.
Cruise intervals are performed within Zone 4.
However, each 12-minute interval is proceeded by a 30 second Zone 5 interval.
However, we change the target power every minute from 92% to 97%.
Focus on controlled breathing and pedalling at a cadence similar to your Time Trial cadence.
Workout designed by: Kevin Poulton
Site Update – October 2024
Why No Updates?![[35/24] This Week In Cycling](https://i0.wp.com/bikeclimbs.com/wp-content/uploads/2024/08/basso-diamante-sv-reddit.jpeg?fit=800%2C533&ssl=1&resize=275%2C250 "[35/24] This Week In Cycling")
[35/24] This Week In Cycling![[32/24] This Week In Cycling](https://i0.wp.com/bikeclimbs.com/wp-content/uploads/2024/08/eddymerckx-525.jpeg?fit=800%2C643&ssl=1&resize=275%2C250 "[32/24] This Week In Cycling")
[32/24] This Week In Cycling