MyWhoosh Tempo with 30sec spike Workout
| Repeats | Time | Workload |
|---|---|---|
| 1x | 3 minutes | 55% FTP |
| 2x | 10 seconds | 170% FTP |
| 50 seconds | 55% FTP | |
| 1x | 3 minutes | From 65 to 76% FTP |
| 1x | 2 minutes | 55% FTP |
| 1x | 4 minutes | From 90 to 104% FTP |
| 1x | 8 minutes | 75% FTP |
| 2x | 30 seconds | From 120 to 105% FTP |
| 3 minutes 30 seconds | From 90 to 76% FTP | |
| 1x | 30 seconds | From 120 to 105% FTP |
| 1x | 4 minutes | From 65 to 46% FTP |
Workout overview
⏱️ Duration:34 minutes
💪 Training Stress Score (TSS):40
🦵 Intensity Factor (IF):0.83
Zone distribution
😀 Active Recovery:1 minute 46 seconds
🙂 Endurance:11 minutes 36 seconds
😐 Tempo:15 minutes 2 seconds
😅 Threshold:4 minutes 16 seconds
😰 VO2 Max:1 minute 24 seconds
🥵 Anaerobic:26 seconds
🚴 Free Ride:-
Workout description
Steady Tempo efforts on their own are effective training.
But by incorporating 30-second high-intensity efforts into them, you will improve your body's ability to work aerobically for long periods.
Today's main set consists of 8-minutes at Tempo with a 30-second surge every 3.5 minutes.
Workout designed by: Kevin Poulton
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