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MyWhoosh Controlled 30/30's #1 Workout

RepeatsTimeWorkload
1x5 minutesFrom 50 to 85% FTP
1x5 minutes92% FTP
1x3 minutes50% FTP
6x30 seconds130% FTP
30 seconds45% FTP
2x7 minutes55% FTP
30 seconds130% FTP
30 seconds45% FTP
30 seconds130% FTP
30 seconds45% FTP
30 seconds130% FTP
30 seconds45% FTP
30 seconds130% FTP
30 seconds45% FTP
30 seconds130% FTP
30 seconds45% FTP
30 seconds130% FTP
30 seconds45% FTP
1x6 minutesFrom 50 to 30% FTP

Workout overview

⏱️ Duration:51 minutes
💪 Training Stress Score (TSS):68
🦵 Intensity Factor (IF):0.89

Zone distribution

😀 Active Recovery:18 minutes 39 seconds
🙂 Endurance:16 minutes 51 seconds
😐 Tempo:1 minute 30 seconds
😅 Threshold:5 minutes
😰 VO2 Max:-
🥵 Anaerobic:9 minutes
🚴 Free Ride:-

Workout description

These Controlled 30/30 efforts are completed at a power just below your Maximal Aerobic Power (MAP).

By splitting up into 30 seconds, with 30 seconds of recovery, you can accumulate more time at this intensity than you would if doing it as a continuous effort.

Workout designed by: Elliot Lipski

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