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MRC ZWO ERG 70 Min
VO2Max workout by IndoorSpecialist   (public)
Stress: 103   Intensity: 0.94
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May 24, 2019
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3 sets of 13 repeats of:
– 30s at 120%
– 15s at 40%
Brief 3 minute spins between sets.



MRC ZWO ERG 60 Min
VO2Max workout by IndoorSpecialist   (public)
Stress: 85   Intensity: 0.92
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May 24, 2019
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3 sets of 10 repeats of:
– 30s at 120%
– 15s at 40%
Brief 3 minute spins between sets.



MRC ZWO ERG 73 Min
Anaerobic workout by mad4bad   (public)
Stress: 149   Intensity: 1.11
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May 24, 2019
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Time to dig deep into the COURAGE mines. Real deep. No other workout runs the full range of 4DP like this one. The consistent inverse relationship between interval length and intensity pushes your AC to the very limit, ensuring that after each micro-interval your body recovers just enough to hit and hold your power target for the next interval. .. even if you don’t think you can.
The 5-10 second efforts hit your NM system hard. No holding back for these short efforts. All out means all out. The 15-60 second efforts all require significant anaerobic energy, but with so little rest your cardiovascular system never really gets a break. This not only stresses your AC as you try to recover, but it also pushes your MAP to its limit as your body tries to generate as much aerobic power as possible
Even though there is not a single interval in this workout that is longer than 60 seconds, each full set lasts more than 20 minute. The unrelenting aerobic stress turns this session into a surprisingly good FTP builder



MRC ZWO ERG 50 Min
Threshold workout by artboro   (public)
Stress: 63   Intensity: 0.87
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May 24, 2019
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WU: 5min rozgrzewki
MS: TT 2x15min [95-100%FTP]/10min Cool down
CD: 5min schłodzenia



MRC ZWO ERG 53 Min
Anaerobic workout by mad4bad   (public)
Stress: 92   Intensity: 1.02
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May 24, 2019
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These race simulations steadily get harder and harder as the workout progresses, so don’t be too keen to increase the intensity after the first 10-minute effort if it felt “‘too easy.'” Just wait. The pain will come.
During each interval you’ll be ducking and diving right under and over threshold, forcing your body to churn through all the metabolites you’re producing (that’s the nasty stuff that the Pain suckers love so much). This is one of the best ways to improve your FTP without really overloading your system with too much training stress.
The final two intervals allow you to really charge over your threshold to unleash whatever power you have left in your legs. These two all out bursts of power, in addition to the constant surges above threshold, means this session works your AC more than some of the other FTP-focused sessions.



MRC ZWO ERG 105 Min
Threshold workout by BRtri   (public)
Stress: 121   Intensity: 0.83
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May 23, 2019
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After a 15 minute warm up building from easy spinning to Zone 2 repeat the following sequence as many times as you can based on your time schedule:

17mins at race effort normal cadence, 3min recovery

Cool Down for at least 10mins at the end of the ride



MRC ZWO ERG 90 Min
Tempo workout by greenyaWillTri   (public)
Stress: 89   Intensity: 0.77
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May 23, 2019
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CCI14



MRC ZWO ERG 84 Min
VO2Max workout by Nralcides   (public)
Stress: 113   Intensity: 0.9
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May 23, 2019
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