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MyWhoosh 30/15's #4 Workout

45–75% FTP 5 minutes65% FTP 30 seconds90% FTP 30 seconds65% FTP 30 seconds90% FTP 30 seconds75–104% FTP 3 minutes75% FTP 10 minutes75–104% FTP 3 minutes125% FTP 30 seconds65% FTP 15 seconds125% FTP 30 seconds65% FTP 15 seconds125% FTP 30 seconds65% FTP 15 seconds125% FTP 30 seconds65% FTP 15 seconds125% FTP 30 seconds65% FTP 15 seconds55% FTP 2 minutes70–45% FTP 5 minutes
RepeatsTimeWorkload
1x5 minutesFrom 45 to 75% FTP
2x30 seconds65% FTP
30 seconds90% FTP
1x3 minutesFrom 75 to 104% FTP
1x10 minutes75% FTP
1x3 minutesFrom 75 to 104% FTP
5x30 seconds125% FTP
15 seconds65% FTP
1x2 minutes55% FTP
1x5 minutesFrom 70 to 45% FTP

Workout overview

⏱️ Duration:33 minutes
💪 Training Stress Score (TSS):39
🦵 Intensity Factor (IF):0.83

Zone distribution

😀 Active Recovery:3 minutes 24 seconds
🙂 Endurance:10 minutes 47 seconds
😐 Tempo:13 minutes 6 seconds
😅 Threshold:3 minutes 58 seconds
😰 VO2 Max:-
🥵 Anaerobic:2 minutes 30 seconds
🚴 Free Ride:-

Workout description

After warming up, complete a 3-minute ramp, leading into 10 minutes at Zone 2 Endurance.

Another 3-minute ramp then leads into 5 x 30sec on / 15sec off.

Workout designed by: Kevin Poulton