MyWhoosh Sprint/MAP/Sprint Workout
| Repeats | Time | Workload |
|---|---|---|
| 1x | 4 minutes | 60% FTP |
| 1x | 3 minutes | 70% FTP@ 85 RPM |
| 1x | 2 minutes | 80% FTP@ 75 RPM |
| 1x | 2 minutes | 103% FTP |
| 1x | 3 minutes | 55% FTP |
| 3x | 7 seconds | 175% FTP |
| 1 minute 23 seconds | 55% FTP | |
| 1x | 3 minutes | 55% FTP |
| 1x | 5 seconds | 400% FTP |
| 1x | 3 minutes 30 seconds | 120% FTP |
| 1x | 5 seconds | 400% FTP |
| 1x | 7 minutes | 55% FTP |
| 1x | 5 seconds | 400% FTP |
| 1x | 3 minutes 30 seconds | 120% FTP |
| 1x | 5 seconds | 400% FTP |
| 1x | 7 minutes | 55% FTP |
| 1x | 5 seconds | 400% FTP |
| 1x | 3 minutes 30 seconds | 120% FTP |
| 1x | 5 seconds | 400% FTP |
| 1x | 3 minutes | 55% FTP |
| 1x | 7 minutes | 50% FTP |
Workout overview
⏱️ Duration:56 minutes
💪 Training Stress Score (TSS):159
🦵 Intensity Factor (IF):1.3
Zone distribution
😀 Active Recovery:7 minutes
🙂 Endurance:34 minutes 9 seconds
😐 Tempo:2 minutes
😅 Threshold:2 minutes
😰 VO2 Max:-
🥵 Anaerobic:11 minutes 21 seconds
🚴 Free Ride:-
Workout description
This is a challenging session.
Get into the right mindset to hurt yourself.
A 5-second sprint bookends each effort.
Then 3m30s at your MAP (Maximal Aerobic Power).
You are testing your fatigue resistance with the final sprint! The sprints simulate an attack in a race.
They will also spike the effort.
Workout designed by: Elliot Lipski
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