BikeClimbs.com

MyWhoosh Cruise Intervals #5 Workout

45–60% FTP 3 minutes60% FTP 1 minute65% FTP 1 minute81% FTP 1 minute109% FTP 1 minute50% FTP 2 minutes93% FTP 4 minutes50% FTP 3 minutes104% FTP 9 minutes50% FTP 2 minutes 15 seconds99% FTP 9 minutes50% FTP 2 minutes 15 seconds94% FTP 9 minutes50% FTP 2 minutes 15 seconds90% FTP 9 minutes70–45% FTP 5 minutes
TimeWorkload
3 minutesFrom 45 to 60% FTP
1 minute60% FTP
1 minute65% FTP
1 minute81% FTP
1 minute109% FTP
2 minutes50% FTP
4 minutes93% FTP
3 minutes50% FTP
9 minutes104% FTP
2 minutes 15 seconds50% FTP
9 minutes99% FTP
2 minutes 15 seconds50% FTP
9 minutes94% FTP
2 minutes 15 seconds50% FTP
9 minutes90% FTP
5 minutesFrom 70 to 45% FTP

Workout overview

⏱️ Duration:1 hour 3 minutes
💪 Training Stress Score (TSS):83
🦵 Intensity Factor (IF):0.88

Zone distribution

😀 Active Recovery:15 minutes 33 seconds
🙂 Endurance:6 minutes 12 seconds
😐 Tempo:1 minute
😅 Threshold:40 minutes
😰 VO2 Max:1 minute
🥵 Anaerobic:-
🚴 Free Ride:-

Workout description

Today's session consists of 4 x 9-minute cruise intervals.

Cruise intervals are performed within Zone 4.

However, we are starting with the most challenging interval 1st and decreasing the power slightly for each interval.

Observe your heart rate across the four intervals.

Is it dropping along with the target power? Focus on controlled breathing and pedalling at a cadence similar to your Time Trial cadence.

Workout designed by: Kevin Poulton