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MyWhoosh 16min 30/30's #1 Workout

RepeatsTimeWorkload
1x10 minutesFrom 45 to 65% FTP
1x2 minutes60% FTP
1x2 minutes70% FTP
1x2 minutes80% FTP
1x2 minutes90% FTP
3x5 minutes55% FTP
30 seconds120% FTP
30 seconds55% FTP
30 seconds120% FTP
30 seconds55% FTP
30 seconds120% FTP
30 seconds55% FTP
30 seconds120% FTP
30 seconds55% FTP
30 seconds120% FTP
30 seconds55% FTP
30 seconds120% FTP
30 seconds55% FTP
30 seconds120% FTP
30 seconds55% FTP
30 seconds120% FTP
30 seconds55% FTP
30 seconds120% FTP
30 seconds55% FTP
30 seconds120% FTP
30 seconds55% FTP
30 seconds120% FTP
30 seconds55% FTP
30 seconds120% FTP
30 seconds55% FTP
30 seconds120% FTP
30 seconds55% FTP
30 seconds120% FTP
30 seconds55% FTP
30 seconds120% FTP
30 seconds55% FTP
30 seconds120% FTP
30 seconds55% FTP
1x5 minutes50% FTP

Workout overview

⏱️ Duration:1 hour 26 minutes
💪 Training Stress Score (TSS):118
🦵 Intensity Factor (IF):0.9

Zone distribution

😀 Active Recovery:9 minutes 46 seconds
🙂 Endurance:48 minutes 14 seconds
😐 Tempo:2 minutes
😅 Threshold:2 minutes
😰 VO2 Max:-
🥵 Anaerobic:24 minutes
🚴 Free Ride:-

Workout description

Another session of intermittent training, performing 30/30s for an accumulated time of 24 min above threshold.

After warming up, we complete three sets of 16-minute blocks of 30 seconds above FTP, followed by 30 seconds of recovery.

The rest period mustn't be too easy to train the muscle fibres to use the lactate produced as a fuel.

Workout designed by: Kevin Poulton

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