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MRC ZWO ERG 101 Min
Threshold workout by CrossF   (Public)
Stress: 123   Intensity: 0.85
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August 16, 2019
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Basic LTHR #2
1. 5x1min sets of cadence drills in Tempo(80%) with 1min recovery.
2. 10 min. of easy pedaling (65%)
3. 2-3x15min FTP with (95/100/105%)
4. Spin to cool down below(55%)



MRC ZWO ERG 149 Min
VO2Max workout by CrossF   (Public)
Stress: 186   Intensity: 0.86
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August 16, 2019
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Tough 3.5 hr ride
1. Warmup up easy riding up to endurance with 3x 1 min pedaling intervals.(55-65%)
2. Ride endurance in 90-100rpm for 1 hr. (65%)
3. 2x15min FTP (95%) efforts with bursts at the end of each minute. 10 min rest
4. Tempo for 30 min (80%)
5. 6×3 min VO2’s (115%)
6. Spin to cool down for 15 min. (55%)



MRC ZWO ERG 186 Min
Anaerobic workout by CrossF   (Public)
Stress: 246   Intensity: 0.89
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August 16, 2019
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VO2’s, Threshold and Sweet spot
1. Warm up to endurance(15min)
2. Build up to VO2’s 8x1min
3. 15 min. Tempo(80%)
4. 4x10min FTP intervals(105%) 10 min rest
5. 45 min of Sweet Spot(90%)
6. Spin to cool down below(55%)



MRC ZWO ERG 186 Min
Anaerobic workout by CrossF   (Public)
Stress: 246   Intensity: 0.89
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August 16, 2019
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VO2’s, Threshold and Sweet spot
1. Warm up to endurance(15min)
2. Build up to VO2’s 8x1min
3. 15 min. Tempo(80%)
4. 4x10min FTP intervals(105%) 10 min rest
5. 45 min of Sweet Spot(90%)
6. Spin to cool down below(55%)



MRC ZWO ERG 155 Min
Anaerobic workout by CrossF   (Public)
Stress: 201   Intensity: 0.88
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August 16, 2019
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Tempo with Bursts and VO2 max’s
1. Warm up to endurance
2. 30 min of Tempo(83%)with a 10sec burst(140%) at the end of each minute. (5 min recovery)
3. 3x5min VO2 max’s(115%)
4. Spin down to recover below(55%)



MRC ZWO ERG 116 Min
VO2Max workout by CrossF   (Public)
Stress: 144   Intensity: 0.86
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August 16, 2019
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LTHR with AC bursts
1. Warm up to endurance with pedaling drills.
2. 2×20 min LTHR with 30sec bursts after every 2 min (10min rest)
3. 2x5min VO2 max (115%) with 5min rest
4. Spin to cool down below (55%)



MRC ZWO ERG 108 Min
Anaerobic workout by CrossF   (Public)
Stress: 141   Intensity: 0.88
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August 16, 2019
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Threshold with AC Intervals
1. Warmup for 15 min building up to endurance.
2. 3x 1min pedaling intervals at 110rpm
3. 4x 10min FTP (103%) intervals at 100rpm. (5 min rest)
4. 4x 1min all out (>140%). 2 min rest
5. Spin to cool down below (55%)



MRC ZWO ERG 75 Min
Anaerobic workout by CrossF   (Public)
Stress: 86   Intensity: 0.82
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August 16, 2019
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FTP with AC Bursts
1. Warm up for 15 min up to endurance pace with 3x 1min. pedal intervals
2. 2×15 FTP (90ish%) with a burst at the end of every minute. (130%) 10 min rest.
3. Spin to cool down below (55%).

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