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MRC ZWO ERG 171 Min
Tempo workout by Giulieo
BikeStress: 173   Intensity: 0.78

stimolare vari sistemi energetici 60-70 rpm e 90-105 rpm

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MRC ZWO ERG 60 Min
Threshold workout by Leroy
BikeStress: 66   Intensity: 0.81

Sweetspot training
5 intervals of 7 mins at beween 88%-94% FTP

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MRC ZWO ERG 45 Min
VO2Max workout by Leroy
BikeStress: 66   Intensity: 0.94

40/20s Workout for sprint power and repeatability

Warmup
10 intervals of 40 seconds on power 20 seconds rest
Recover for 4mins
10 intervals of 40 seconds on power 20 seconds rest

Jelly legs…

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MRC ZWO ERG 15 Min
VO2Max workout by Leroy
BikeStress: 13   Intensity: 0.72

Quick light warm up before a hard ride

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MRC ZWO ERG 120 Min
VO2Max workout by Jonegrav
BikeStress: 173   Intensity: 0.93

10x 3 @ 110% 1 min RI
3 x (15sec @150% 14 min @95)
5 min RI

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MRC ZWO ERG 105 Min
Threshold workout by Jonegrav
BikeStress: 98   Intensity: 0.75

1. WU

2. 4 x 6 sec ramp to sprint

3. 4 mins recovery

Main set:

Each set consist of
6 x 10 min
– 7 min 75 % low cadence
– 2min high 75% 100+ RPM
– 1min ramp to 15 sec sprint
– 2min RI

4. 4 x 6 seconds ramp to sprint. High rpm

5. CD

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MRC ZWO ERG 60 Min
Tempo workout by Postmeister
BikeStress: 53   Intensity: 0.73

6×5-minute sets of decreasing then increasing watts between 78-88% FTP

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MRC ZWO ERG 69 Min
Tempo workout by Assilva
BikeStress: 58   Intensity: 0.71

low threshold wkt

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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 71 Min
Threshold workout by MV87
BikeStress: 87   Intensity: 0.86
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MRC ZWO ERG 96 Min
Anaerobic workout by Jonegrav
BikeStress: 163   Intensity: 1.01

Is this possible?
Aim for 2 sets of 70/40. Complete 3 for FROG-Level!

9x 3 @ 110% 1 min RI
3 x (6 x 70/40) @127% 7 min RI

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MRC ZWO ERG Min
workout by
BikeStress:   Intensity:

dwwd

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MRC ZWO ERG 65 Min
Threshold workout by Tariq Ali
BikeStress: 86   Intensity: 0.89

This is a classic 2×20 min at FTP workout.

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MRC ZWO ERG 30 Min
Endurance workout by cycleforme
BikeStress: 22   Intensity: 0.67

FTP_ERG test 1b

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MRC ZWO ERG 79 Min
VO2Max workout by Hightman
BikeStress: 121   Intensity: 0.96

This uses over-FTP zones as a proxy for heart rate target. It is more important to maintain the heart-rate zone than the power, so adjust power target during workout to stay in zone.

The early higher-power in the interval is designed to drive HR to the target zone faster than simply going directly to target zone.

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MRC ZWO ERG 81 Min
Tempo workout by Hightman
BikeStress: 72   Intensity: 0.73

Easy build-up, work in Zones 2 and 3, easy cool down

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MRC ZWO ERG 79 Min
VO2Max workout by Jay Batson
BikeStress: 121   Intensity: 0.96

This uses over-FTP zones as a proxy for heart rate target. It is more important to maintain the heart-rate zone than the power, so adjust power target during workout to stay in zone.

The early higher-power in the interval is designed to drive HR to the target zone faster than simply going directly to target zone.

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MRC ZWO ERG 121 Min
Tempo workout by Jonegrav
BikeStress: 126   Intensity: 0.79

WU
3 Min All-Out @ 115-120% FTP
5x 1 Min high rpm
10 Min Endurance Pace – 95rpm @ 65-85 %
60 min @72% x20 20 Sec bursts @ 76-90% FTP (100% FTP)
10 Min Endurance Pace – 95rpm @ 65-85 %
5x 1 Min high rpm
3 min @ 107%
CD

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MRC ZWO ERG 60 Min
Tempo workout by sebaike
BikeStress: 59   Intensity: 0.77
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MRC ZWO ERG 60 Min
VO2Max workout by Postmeister
BikeStress: 67   Intensity: 0.82

3 sets of six 30 seconds to 1 minute intervals at 110% – 120% FTP where recoveries between intervals are 2 minutes long and recoveries between sets of intervals are 3 minutes long.

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MRC ZWO ERG 90 Min
Endurance workout by ivanalbino
BikeStress: 65   Intensity: 0.66
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MRC ZWO ERG 90 Min
Endurance workout by ivanalbino
BikeStress: 65   Intensity: 0.66
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MRC ZWO ERG 82 Min
Anaerobic workout by ivanalbino
BikeStress: 79   Intensity: 0.76
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MRC ZWO ERG 63 Min
Anaerobic workout by Jonegrav
BikeStress: 105   Intensity: 1

6x 70 sec @ 127% 40s RI

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MRC ZWO ERG 72 Min
Tempo workout by joebachana
BikeStress: 77   Intensity: 0.8
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MRC ZWO ERG 60 Min
Endurance workout by Norbi44
BikeStress: 48   Intensity: 0.69

5 minutes in Zone 1, 50 minutes Zone 2, 5 minutes Zone 1

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MRC ZWO ERG 215 Min
Tempo workout by Claas
BikeStress: 224   Intensity: 0.79

TRAININGSZIEL
Verbesserung der Kondition und Rennsimulation.

TRAININGSMETHODE
Mit einem Fahrtenspiel (Fartlek-Training) kann man auch allein ein hartes Training in der Gruppe ersetzen oder Rennbelastungen simulieren. Du beginnst z. B. mit 20 Minuten lockerem Basistraining, um die Muskulatur und den Organismus vorzubereiten. Dann folgt eine Periode von 30 Minuten, in der du dem Gelände angepasst die Belastung zwischen sehr anstrengend (z.B. bergauf) und locker (z. B. bergab) variierst. Mit weiteren 20 Minuten Basistraining wird diese Einheit abgeschlossen.

BELASTUNGSBEREICH
60 bis 90 % der maximalen Herzfrequenz und 75 bis 105 % der FTP-Leistung.

UMFANG/DAUER PRO WOCHE
1 mal pro Woche, 2–4 Std. (je nach Leistungsniveau).

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MRC ZWO ERG 120 Min
Endurance workout by Claas
BikeStress: 92   Intensity: 0.68

TRAININGSZIEL
Grundlagentraining zur Verbesserung der aeroben Leistungsfähigkeit und des Fettstoffwechsels.

TRAININGSMETHODE
Bei diesem Training geht es darum, die Grundlagen zu schaffen und den Körper langsam an höhere Belastungen heranzuführen. Die Trittfrequenz sollte mittel bis hoch sein, so um die 90 bis 100 U/min. Wähle einen mittleren Gang, der sich locker treten lässt. Schalte an Steigungen so, dass ihr diese in derselben Trittfrequenz locker hochfahren können. Das Streckenprofil sollte hauptsächlich eben sein und nur kleine und leichte Steigungen beinhalten.

BELASTUNGSBEREICH
Puls: GA1 60 bis 70 % der maximalen Herzfrequenz und 55 bis 75 % der FTP-Leistung.
Trittfrequenz: 90 bis 100 rpm

DAUER PRO WOCHE
2–3 mal pro Woche, jeweils 2–5 Std. (je nach Leistungsniveau).

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MRC ZWO ERG 120 Min
Tempo workout by Claas
BikeStress: 119   Intensity: 0.77

70-80 rpm

TRAININGSZIEL
Entwicklung der spezifischen Kraftausdauer.

TRAININGSMETHODE
Die Trittfrequenz ist hier mit 70 – 80 U/min eher im mittleren Bereich zu halten – heißt, du wählst einen etwas höheren Gang. Durch den erhöhten Tretwiderstand wird die Beinmuskulatur gestärkt. Bei Steigungen bleibst du möglichst im Sattel sitzen, denn dadurch werden auch die passiven Strukturen und die stützenden Muskeln gestärkt.

BELASTUNGSBEREICH
80 bis 85 % der maximalen Herzfrequenz und 75 bis 85 % der FTP-Leistung.

UMFANG/DAUER PRO WOCHE
1–2 mal pro Woche, 2–3 Std. (je nach Leistungsniveau).

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MRC ZWO ERG 90 Min
Endurance workout by jaeger
BikeStress: 65   Intensity: 0.66
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MRC ZWO ERG 90 Min
Tempo workout by Jonegrav
BikeStress: 98   Intensity: 0.81

1hr total tempo

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MRC ZWO ERG 180 Min
Tempo workout by Claas
BikeStress: 178   Intensity: 0.77

GA1, GA2 mit 60 U/min

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MRC ZWO ERG 180 Min
Endurance workout by Claas
BikeStress: 139   Intensity: 0.68

GA1, 3x 1min Spin Ups mit 4 min Pause

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MRC ZWO ERG 150 Min
Endurance workout by Claas
BikeStress: 116   Intensity: 0.68

Trittfrequenz 90-120

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MRC ZWO ERG 130 Min
Tempo workout by Claas
BikeStress: 112   Intensity: 0.72

GA1, K3 3x 6 min, 40-60 U/min, 6 min Pause

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MRC ZWO ERG 121 Min
Tempo workout by Claas
BikeStress: 102   Intensity: 0.71

GA1, K3 2x 7 min, 40-60 U/min, 7 min Pause

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MRC ZWO ERG 123 Min
Tempo workout by Claas
BikeStress: 100   Intensity: 0.7

GA1, 2x 6 min 40-60 U/min, 6 min Pause, GA1

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MRC ZWO ERG 120 Min
Endurance workout by Claas
BikeStress: 92   Intensity: 0.68

GA1

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MRC ZWO ERG 181 Min
Tempo workout by Claas
BikeStress: 148   Intensity: 0.7

GA1, GA2 2x 10 min mit Pause 8 min

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MRC ZWO ERG 50 Min
Endurance workout by Claas
BikeStress: 27   Intensity: 0.57

Erholung bei 80-110 U/min

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MRC ZWO ERG 120 Min
Tempo workout by Claas
BikeStress: 104   Intensity: 0.72

GA1 45 min, K3 2x 7 min mit 40-60 U/min, Belastungspause 7 min

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MRC ZWO ERG 180 Min
Endurance workout by Claas
BikeStress: 143   Intensity: 0.69

GA1 mit Trittfrequenz 90 – 120 U/min

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MRC ZWO ERG 133 Min
Endurance workout by Claas
BikeStress: 102   Intensity: 0.68

GA1, 4x je 1 Min einbeinig mit jeweils 1 Min pause

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MRC ZWO ERG 120 Min
Endurance workout by Claas
BikeStress: 92   Intensity: 0.68

GA1, Sprints mit Trittfrequenz 120, GA1

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MRC ZWO ERG 138 Min
Tempo workout by Claas
BikeStress: 113   Intensity: 0.7

GA1 45 min, GA2x10 min, Belastungspause 8 min, anschließend GA1

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MRC ZWO ERG 18 Min
Anaerobic workout by Clamar
BikeStress: 22   Intensity: 0.86
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MRC ZWO ERG 41 Min
Endurance workout by Claas
BikeStress: 34   Intensity: 0.71

Ein moderates Bergtraining zum Saisonstart. Komm raus aus dem Sattel und gib in 30 Sekunden alles. Dann zurück in den Sattel und kurz verschnaufen. Mach das 3x bevor du eine 10minütige Recover-Einheit einschiebst. Dann geht es wieder los.

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MRC ZWO ERG 60 Min
VO2Max workout by OldManToy
BikeStress: 92   Intensity: 0.96
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MRC ZWO ERG 42 Min
Tempo workout by Ironmike320
BikeStress: 37   Intensity: 0.73

4×1 Minute Schnelles treten 100+U/min

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MRC ZWO ERG 18 Min
Anaerobic workout by Ironmike320
BikeStress: 46   Intensity: 1.24

Wahoo Kickr Snap und Stages Powermeter

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MRC ZWO ERG 100 Min
Tempo workout by fayoh
BikeStress: 99   Intensity: 0.77
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MRC ZWO ERG 50 Min
Anaerobic workout by Jonegrav
BikeStress: 85   Intensity: 1.01

30 sek 125% – 15 sek 50%

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MRC ZWO ERG 90 Min
Anaerobic workout by Jonegrav
BikeStress: 50   Intensity: 0.58

High end endurance (75%) With 4 x 20 s high rpm sprints

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MRC ZWO ERG 60 Min
Threshold workout by joebachana
BikeStress: 72   Intensity: 0.85
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MRC ZWO ERG 30 Min
Endurance workout by Jonegrav
BikeStress: 21   Intensity: 0.65

Endurance // TSS Filler // Spinups
120+ RPM on 30 second at 92%

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MRC ZWO ERG 60 Min
Anaerobic workout by Postmeister
BikeStress: 77   Intensity: 0.88

Gale Bernhardt’s Miracle Interval Workout #1

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MRC ZWO ERG 46 Min
VO2Max workout by Bobsmart567
BikeStress: 57   Intensity: 0.87

30x30s, 3 set of 6 @ 120% FTP

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MRC ZWO ERG 90 Min
Anaerobic workout by Jonegrav
BikeStress: 82   Intensity: 0.74

endurance

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MRC ZWO ERG 75 Min
Anaerobic workout by Jonegrav
BikeStress: 118   Intensity: 0.97

(70 / 40 x 6) x 3 10 RI

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MRC ZWO ERG 90 Min
Anaerobic workout by Jonegrav
BikeStress: 127   Intensity: 0.92

Add 30 min @ 65% for endurance

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MRC ZWO ERG 164 Min
Tempo workout by OSM_Fool
BikeStress: 130   Intensity: 0.69

Cloned “Longer Z2 workout”

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MRC ZWO ERG 60 Min
Endurance workout by final777
BikeStress: 44   Intensity: 0.66

TrainerRoad – Specialty Phase – Road
Climbing Road Race – High Volume

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MRC ZWO ERG 60 Min
Tempo workout by Postmeister
BikeStress: 67   Intensity: 0.82

4×10-minute Sweet Spot intervals at 89% FTP with 30-second mid-interval recoveries and 2.5-minute recoveries between intervals.

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MRC ZWO ERG 60 Min
Tempo workout by Postmeister
BikeStress: 69   Intensity: 0.83

4×10-minute Sweet Spot intervals at 90% FTP with 30-second mid-interval recoveries and 2.5-minute recoveries between intervals.

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MRC ZWO ERG 60 Min
Tempo workout by Postmeister
BikeStress: 66   Intensity: 0.81

4×10-minute Sweet Spot intervals at 88% FTP with 30-second mid-interval recoveries and 2.5-minute recoveries between intervals.

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MRC ZWO ERG 60 Min
Recovery workout by Ironmike320
BikeStress: 25   Intensity: 0.5

Hauptteil (40min) 5 bis 8 U/min höher als die selbst gewählte Trittfrequenz

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MRC ZWO ERG 30 Min
Endurance workout by Jonegrav
BikeStress: 20   Intensity: 0.63

Endurance // TSS Filler

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MRC ZWO ERG 125 Min
Threshold workout by waschott
BikeStress: 137   Intensity: 0.81
It's One of a Kind Clone Workout
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MRC ZWO ERG 90 Min
Endurance workout by final777
BikeStress: 74   Intensity: 0.7

TrainerRoad – Specialty Phase – Road
Climbing Road Race – High Volume

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MRC ZWO ERG 11 Min
Anaerobic workout by Jonegrav
BikeStress: 22   Intensity: 1.08

30 sek 125% – 15 sek 50%

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MRC ZWO ERG 23 Min
Anaerobic workout by Jonegrav
BikeStress: 44   Intensity: 1.08

30 sek 125% – 15 sek 50%

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MRC ZWO ERG 58 Min
Anaerobic workout by Jamil
BikeStress: 135   Intensity: 1.18

Jon’s Mix (from Zwift)

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MRC ZWO ERG 56 Min
VO2Max workout by Jamil
BikeStress: 69   Intensity: 0.86

Lama’s 5x4min TT Intervals (Originally by S. Miller, GPLama)

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MRC ZWO ERG 103 Min
Anaerobic workout by Ironmike320
BikeStress: 164   Intensity: 0.98

Bei den letzten 2 min Blöcken alles geben (150%)

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MRC ZWO ERG 39 Min
Anaerobic workout by Sparkyt
BikeStress: 68   Intensity: 1.02
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MRC ZWO ERG 31 Min
Recovery workout by Ironmike320
BikeStress: 12   Intensity: 0.49

40 min Teil 90-95 U/min

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MRC ZWO ERG 82 Min
Anaerobic workout by Jonegrav
BikeStress: 104   Intensity: 0.87

6x5min over/under
Flume

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MRC ZWO ERG 103 Min
VO2Max workout by Ironmike320
BikeStress: 139   Intensity: 0.9
It's One of a Kind Clone Workout
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