MRC ZWO ERG 45 Min
Endurance workout by samperry991
BikeStress: 36   Intensity: 0.69
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MRC ZWO ERG 46 Min
Anaerobic workout by M. Van Lund
BikeStress: 64   Intensity: 0.92
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MRC ZWO ERG 74 Min
Anaerobic workout by Lucax
BikeStress: 135   Intensity: 1.05
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MRC ZWO ERG 95 Min
VO2Max workout by Lucax
BikeStress: 137   Intensity: 0.93
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MRC ZWO ERG 69 Min
VO2Max workout by Ashke
BikeStress: 77   Intensity: 0.82
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MRC ZWO ERG 68 Min
Threshold workout by Alex
BikeStress: 88   Intensity: 0.88

A bit like 2×20. FTP Focus workout

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MRC ZWO ERG 34 Min
Threshold workout by pt12
BikeStress: 39   Intensity: 0.83

10min Warmup + 5*3min at FTP with 1min recovery + 5min cool down

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MRC ZWO ERG 95 Min
Tempo workout by BRtri
BikeStress: 91   Intensity: 0.76

5min warm up building from easy spinning to Zone 2

For the remainder of the ride alternate 10min at race pace (should be mid to high Zone 3, but feel it out) 5min Zone 2

Start doing a few minutes at a time in the aero position gradually building up each week.

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MRC ZWO ERG 60 Min
Anaerobic workout by JWaran
BikeStress: 96   Intensity: 0.98
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MRC ZWO ERG 90 Min
Threshold workout by JWaran
BikeStress: 127   Intensity: 0.92
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MRC ZWO ERG 60 Min
VO2Max workout by JWaran
BikeStress: 94   Intensity: 0.97
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MRC ZWO ERG 42 Min
Anaerobic workout by NinjaJim
BikeStress: 88   Intensity: 1.12

40/20
30/30
20/40

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MRC ZWO ERG 60 Min
Threshold workout by chreichler
BikeStress: 71   Intensity: 0.84

Climping 2x15min

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MRC ZWO ERG 60 Min
Tempo workout by chreichler
BikeStress: 56   Intensity: 0.75

Zone 3 Intervals – 3×10 at 88%

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MRC ZWO ERG 60 Min
Tempo workout by chreichler
BikeStress: 56   Intensity: 0.75

3x5min Tempo

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MRC ZWO ERG 63 Min
Threshold workout by Nralcides
BikeStress: 74   Intensity: 0.84
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MRC ZWO ERG 45 Min
Anaerobic workout by Assilva
BikeStress: 61   Intensity: 0.9

W4D7

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MRC ZWO ERG 15 Min
Endurance workout by Giulieo
BikeStress: 14   Intensity: 0.76
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MRC ZWO ERG 180 Min
Threshold workout by Giulieo
BikeStress: 207   Intensity: 0.83

incremento potenza aerobica 4×15′ 60-70 rpm

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MRC ZWO ERG 30 Min
Anaerobic workout by BRtri
BikeStress: 43   Intensity: 0.93
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MRC ZWO ERG 120 Min
Threshold workout by Jonegrav
BikeStress: 141   Intensity: 0.84

6 x 15 min SS 88-94%
3 min RI

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MRC ZWO ERG 120 Min
Tempo workout by Jonegrav
BikeStress: 134   Intensity: 0.82

Do these to take a little toll off the 20 minute intervals with a minute break, or use them to get ready for 20 minutes @ Sweetspot
Its enough break to keep the fatuige at bay, but short enough to get a little breather and full benefit of time spent in higher intensity

4×20 min Sweetspot (2 x10 1 min RI)

20 min segments:
10 x 2 @ 88 %
1 min RI

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MRC ZWO ERG 67 Min
Anaerobic workout by Norbi44
BikeStress: 55   Intensity: 0.7
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MRC ZWO ERG 84 Min
VO2Max workout by Nralcides
BikeStress: 108   Intensity: 0.88
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MRC ZWO ERG 65 Min
Threshold workout by Gav
BikeStress: 76   Intensity: 0.84

This a classic “middle intensity” sweet spot workout.

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MRC ZWO ERG 127 Min
Tempo workout by mcash
BikeStress: 110   Intensity: 0.72

High Cadence recovery
Low cadence intervals (60rpm)
Sweet spot intervales
High Cadence recovery
Low cadence intervals (60rpm)

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MRC ZWO ERG 65 Min
Threshold workout by Alex
BikeStress: 76   Intensity: 0.84

This a classic “middle intensity” sweet spot workout.

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MRC ZWO ERG 49 Min
Anaerobic workout by Norbi44
BikeStress: 45   Intensity: 0.74
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MRC ZWO ERG 21 Min
VO2Max workout by martinmartin
BikeStress: 30   Intensity: 0.93

warm up
2x 40/20
warm down

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MRC ZWO ERG 45 Min
Anaerobic workout by AndyI
BikeStress: 133   Intensity: 1.33
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MRC ZWO ERG 30 Min
Endurance workout by Jonegrav
BikeStress: 24   Intensity: 0.69

30 min endurance
30 surge to 83 % every 2 minutes

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MRC ZWO ERG 45 Min
Recovery workout by Jonegrav
BikeStress: 25   Intensity: 0.58
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MRC ZWO ERG 30 Min
Endurance workout by Jonegrav
BikeStress: 17   Intensity: 0.58

1 hour endurance
30 surge to 83 % every 2 minutes

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MRC ZWO ERG 60 Min
Tempo workout by Jonegrav
BikeStress: 49   Intensity: 0.7

1 hour endurance
30 surge to 83 % every 2 minutes

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MRC ZWO ERG 95 Min
Tempo workout by BRtri
BikeStress: 94   Intensity: 0.77

3mins easy spinning

4x6sec build to sprint, 54sec Zone 2

4mins steady Zone 2 to flush lactic acid out of legs

AERO POSITION FOR AS MUCH AS POSSIBLE: 7x7min high Zone 2 but with low cadence of 40-60, 2min high Zone 2 with 100+ cadence, 1min build to standing sprint for final 15sec, 2min low Zone 2

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MRC ZWO ERG 64 Min
Anaerobic workout by Magni
BikeStress: 64   Intensity: 0.78

Easy hjól úti eða á Zwift V6

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MRC ZWO ERG 120 Min
Tempo workout by LeoMedellin1967
BikeStress: 134   Intensity: 0.82

Workout type: Bike
after 10 min 65% CP, do 15′ @ 80% CP followed by 5′ @ 95% CP and repeat 5 times. reminder 65% CP
Planned Time: 2:00

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MRC ZWO ERG 90 Min
Endurance workout by kribensi
BikeStress: 30   Intensity: 0.45
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MRC ZWO ERG 177 Min


MRC ZWO ERG 140 Min
Tempo workout by LeoMedellin1967
BikeStress: 135   Intensity: 0.76

1hr total tempo

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MRC ZWO ERG 57 Min
Anaerobic workout by Zahlmiac
BikeStress: 115   Intensity: 1.1

A Team Sky warmup followed by an out and back TT simulation based on a local road. It starts with a 10 second kick, to get up to speed, then 16 minutes at FTP. The turnaround is simulated by 20 seconds of soft pedaling before another 10 second kick and 16 minutes at FTP. The workout concludes with 5 minutes cool down

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MRC ZWO ERG 35 Min
Anaerobic workout by Marty
BikeStress: 45   Intensity: 0.88
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MRC ZWO ERG 90 Min
Threshold workout by mihowc
BikeStress: 106   Intensity: 0.84
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MRC ZWO ERG 63 Min
Tempo workout by jabel280
BikeStress: 71   Intensity: 0.82

Breakaway Monday_Dec_18_ ES_1

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MRC ZWO ERG 96 Min
VO2Max workout by jabel280
BikeStress: 126   Intensity: 0.89

New Castle Pain v6

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MRC ZWO ERG 104 Min
VO2Max workout by jabel280
BikeStress: 140   Intensity: 0.9

New Castle Pain v7

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MRC ZWO ERG 45 Min
Endurance workout by Thetelp
BikeStress: 31   Intensity: 0.64

Steady workout

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MRC ZWO ERG 51 Min
Tempo workout by AndyI
BikeStress: 47   Intensity: 0.74
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MRC ZWO ERG 58 Min
Anaerobic workout by AndyI
BikeStress: 71   Intensity: 0.86
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MRC ZWO ERG 71 Min
VO2Max workout by Lacika
BikeStress: 92   Intensity: 0.88
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MRC ZWO ERG 60 Min
Anaerobic workout by Tomwardle
BikeStress: 108   Intensity: 1.04

W7D1

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MRC ZWO ERG 60 Min
Anaerobic workout by Tomwardle
BikeStress: 102   Intensity: 1.01

Tyndall is a round of 4×8-minute sets of microbursts consisting of 15 seconds at 150% FTP followed directly by 15 seconds at 40% FTP, over and over and over again.
Rest between sets of bursts are just over 5 minutes each.
The first set of microbursts offers a ramping warmup which can help you determine any Workout Intensity reductions that might be necessary.

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MRC ZWO ERG 55 Min
VO2Max workout by Tomwardle
BikeStress: 74   Intensity: 0.9

Sufferfest A Very Dark Place.

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MRC ZWO ERG 54 Min
VO2Max workout by Tomwardle
BikeStress: 78   Intensity: 0.93

6*3 MIns VO2max
Basic Training for urself when Race reason

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MRC ZWO ERG 59 Min
Anaerobic workout by Tomwardle
BikeStress: 119   Intensity: 1.1

Designed to increase oxygen intake efficiency and strength.

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MRC ZWO ERG 58 Min
Anaerobic workout by Tomwardle
BikeStress: 100   Intensity: 1.02

by leandro Messineo | Poison Dart Frog
All out 15 seconds 81% 2minutes x 5
5 min RI

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MRC ZWO ERG 60 Min
VO2Max workout by Tomwardle
BikeStress: 106   Intensity: 1.03

Microintervals 15s/15s at 120%/85% of FTP

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MRC ZWO ERG 60 Min
VO2Max workout by Tomwardle
BikeStress: 92   Intensity: 0.96

Based on Stephen Seiler’s Protocol for Lactate Threshold 2 Training – Following Polarised model.

Goal is try to attain 92% HRMax within the Intervals. This may require an increase of the intensity or a decrease to solve the equation.
The idea is to train for sufficient time at LT2

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MRC ZWO ERG 70 Min
Threshold workout by Tomwardle
BikeStress: 94   Intensity: 0.9

7-6-5-4 x90”@105 %, 1’@55%, 3′

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MRC ZWO ERG 66 Min
Threshold workout by Tomwardle
BikeStress: 83   Intensity: 0.87

4 x 8′ @ 100 % 3′ @ 55 %

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MRC ZWO ERG 64 Min
Anaerobic workout by Norbi44
BikeStress: 55   Intensity: 0.72
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MRC ZWO ERG 30 Min
Threshold workout by AndyI
BikeStress: 31   Intensity: 0.79
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MRC ZWO ERG 50 Min
Tempo workout by AndyI
BikeStress: 49   Intensity: 0.77
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MRC ZWO ERG 50 Min
Tempo workout by AndyI
BikeStress: 51   Intensity: 0.78
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MRC ZWO ERG 100 Min
Tempo workout by AndyI
BikeStress: 96   Intensity: 0.76
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MRC ZWO ERG 50 Min
Threshold workout by AndyI
BikeStress: 52   Intensity: 0.79
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MRC ZWO ERG 50 Min
Threshold workout by AndyI
BikeStress: 60   Intensity: 0.85
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MRC ZWO ERG 85 Min
Threshold workout by AndyI
BikeStress: 95   Intensity: 0.82
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