MyWhoosh Sprints into Zone 4 #1 Workout
| Repeats | Time | Workload |
|---|---|---|
| 1x | 3 minutes | 55% FTP |
| 4x | 10 seconds | 180% FTP |
| 45 seconds | 55% FTP | |
| 1x | 2 minutes | From 60 to 75% FTP |
| 1x | 10 minutes | 75% FTP |
| 1x | 10 seconds | 180% FTP |
| 1x | 50 seconds | 65% FTP |
| 1x | 20 seconds | 180% FTP |
| 1x | 30 seconds | 65% FTP |
| 1x | 30 seconds | 185% FTP |
| 1x | 30 seconds | 65% FTP |
| 1x | 1 minute | 160% FTP |
| 1x | 30 seconds | 65% FTP |
| 1x | 4 minutes | 95% FTP |
| 1x | 5 minutes | From 65 to 45% FTP |
Workout overview
⏱️ Duration:32 minutes
💪 Training Stress Score (TSS):55
🦵 Intensity Factor (IF):1.01
Zone distribution
😀 Active Recovery:2 minutes 22 seconds
🙂 Endurance:12 minutes 54 seconds
😐 Tempo:10 minutes 4 seconds
😅 Threshold:4 minutes
😰 VO2 Max:-
🥵 Anaerobic:2 minutes 40 seconds
🚴 Free Ride:-
Workout description
After a good warmup, the session consists of 10 minutes at Zone 2 Endurance, followed by varying sprints leading into a 4-minute threshold effort.
Workout designed by: Kevin Poulton
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