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MyWhoosh Rolling Hills #2 Workout

45–75% FTP 5 minutes60% FTP 1 minute110% FTP 1 minute60% FTP 1 minute80% FTP 5 minutes65% FTP 1 minute75% FTP 30 seconds90% FTP 30 seconds75% FTP 30 seconds90% FTP 30 seconds75% FTP 30 seconds90% FTP 30 seconds75% FTP 30 seconds90% FTP 30 seconds75% FTP 30 seconds90% FTP 30 seconds65% FTP 2 minutes92% FTP 1 minute 30 seconds130% FTP 30 seconds92% FTP 1 minute 30 seconds130% FTP 30 seconds92% FTP 1 minute 30 seconds130% FTP 30 seconds92% FTP 1 minute 30 seconds130% FTP 30 seconds92% FTP 1 minute 30 seconds130% FTP 30 seconds65% FTP 2 minutes92% FTP 2 minutes130% FTP 40 seconds92% FTP 2 minutes130% FTP 40 seconds92% FTP 2 minutes130% FTP 40 seconds92% FTP 2 minutes130% FTP 40 seconds92% FTP 2 minutes130% FTP 40 seconds65% FTP 2 minutes92–102% FTP 10 minutes125% FTP 1 minute50% FTP 5 minutes
RepeatsTimeWorkload
1x5 minutesFrom 45 to 75% FTP
1x1 minute60% FTP
1x1 minute110% FTP
1x1 minute60% FTP
1x5 minutes80% FTP
1x1 minute65% FTP
5x30 seconds75% FTP
30 seconds90% FTP
1x2 minutes65% FTP
5x1 minute 30 seconds92% FTP
30 seconds130% FTP
1x2 minutes65% FTP
5x2 minutes92% FTP
40 seconds130% FTP
1x2 minutes65% FTP
1x10 minutesFrom 92 to 102% FTP
1x1 minute125% FTP
1x5 minutes50% FTP

Workout overview

⏱️ Duration:1 hour 4 minutes
💪 Training Stress Score (TSS):94
🦵 Intensity Factor (IF):0.93

Zone distribution

😀 Active Recovery:6 minutes 36 seconds
🙂 Endurance:12 minutes 20 seconds
😐 Tempo:7 minutes 34 seconds
😅 Threshold:30 minutes
😰 VO2 Max:1 minute
🥵 Anaerobic:6 minutes 50 seconds
🚴 Free Ride:-

Workout description

This endurance session focuses on replicating the demands of In Real Life rolling hills.

Like IRL, we have a targeted lower cadence for the hills, with the power between hills just under threshold.

The body of this workout involves repeated high-intensity efforts ranging in length from 30 to 40sec.

Workout designed by: Kevin Poulton