MRC ZWO ERG 50 Min
Endurance workout by jin   (public)
Stress: 33   Intensity: 0.63
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July 3, 2018
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ftp 1week-1



MRC ZWO ERG 60 Min
Tempo workout by rhk   (public)
Stress: 63   Intensity: 0.79
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July 3, 2018
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trainerroad mount field



MRC ZWO ERG 130 Min
Threshold workout by Steve De Doncker   (public)
Stress: 121   Intensity: 0.75
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July 3, 2018
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w/u 10’@60% / 3x 12’@70% 3’@75% / 15’@50% / 4x 8’@95%(60rpm)2’@40%(90rpm) / c/d 20’@50%



MRC ZWO ERG 90 Min
Threshold workout by ssdsd   (public)
Stress: 74   Intensity: 0.7
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July 3, 2018
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swsw



MRC ZWO ERG 122.4 Min
Anaerobic workout by Danilo Caforio   (public)
Stress: 136   Intensity: 0.82
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July 3, 2018
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20 mins sub threshold at 90% FTP/ Recovery 5 mins at 40% FTP/ Vo2: 3 mins at 120% FTP/ Recovery: 5 mins at 40% FTP/ Attack: 30 sec at 220% FTP/ Recovery: 5 mins at 40% FTP/ Sprint: 12 sec at 300% FTP/ Recovery: 5 mins at 40% FTP/ 20 mins sub threshold at at 90% FTP/ Recovery 5 mins at 40 % FTP/ Vo2: 3 mins at 120% FTP/ Recovery: 5 mins at 40% FTP/ Attack: 30 sec at 220% FTP/ Recovery: 5 mins at 40% FTP/ Sprint: 12 sec at 300% FTP/ Recovery: 5 mins at 40% FTP



MRC ZWO ERG 93.5 Min
Anaerobic workout by Danilo Caforio   (public)
Stress: 114   Intensity: 0.86
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July 3, 2018
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10 min 30% FTP/ 4×4 mins 115% FTP with 5 mins 40% FTP in between/Then 4mins 30%/ Then 3×2.5 mins 125% FTP with 4 mins 40% FTP in between/ Then 3 mins 30% FTP/ 1 mins 150% FTP/ 10min 30% FTP



MRC ZWO ERG 66 Min
VO2Max workout by ECR   (public)
Stress: 65   Intensity: 0.77
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July 3, 2018
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Anaerobic



MRC ZWO ERG 40 Min
Test workout by VIKRAM SETH   (public)
Stress: 51   Intensity: 0.87
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July 3, 2018
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FTP TEST TO FIND THE MOST ACCURATE FTP.



MRC ZWO ERG 83.5 Min
Anaerobic workout by Danilo Caforio   (public)
Stress: 86   Intensity: 0.79
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July 3, 2018
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Sprint and V02: Repeat 3 times: Hard 30 sec at 200% FTP watts zone 6 max effort/ Easy 2 mins at 35% FTP/ Repeat 1: 2 mins at 120% FTP zone 5/ 10 mins recovery at 40% FTP/ Repeat 3 times: Hard 30 sec at 200% FTP zone 6 max effort/ Easy 2 mins at 35% FTP/ Repeat 1: 2 mins at 120% FTP watts zone 5/ 10 mins recovery at 40% FTP/ Repeat 3 times: Hard 30 sec at 200% FTP zone 6 max effort/ Easy 2 mins at 35% FTP/ Repeat 1: 2 mins at 120% watts zone 5/ 10 mins recovery at 40% FTP



MRC ZWO ERG 89.26 Min
Anaerobic workout by Danilo Caforio   (public)
Stress: 86   Intensity: 0.76
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July 3, 2018
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High cadence and sprints
30 mins at 80% FTP 95 to 110 cadence
Recovery 5 mins
8 sprints – 10 sec at 300% FTP with 20 secs rest *8
Recovery 5 mins
6 sprints – 10 sec at 300%, 20 sec rest *6
5 mins recovery
1 min attack at 200% FTP



MRC ZWO ERG 60 Min
VO2Max workout by Otto   (public)
Stress: 75   Intensity: 0.87
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July 3, 2018
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5×4 minute intervals @110% of FTP VO2Max with 3 minute Rest Between Intervals



MRC ZWO ERG 41.25 Min
Threshold workout by Rider29   (public)
Stress: 42   Intensity: 0.78
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July 3, 2018
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3′ 50% PMA
3x[ 13x(30″ 100% PMA + 30″ 50% PMA) + 3′ 25% PMA ] Fix your PMA as the FTP



MRC ZWO ERG 190 Min
Tempo workout by jerstern   (public)
Stress: 165   Intensity: 0.72
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July 3, 2018
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3×30 @tempo



MRC ZWO ERG 190 Min
Threshold workout by jerstern   (public)
Stress: 174   Intensity: 0.74
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July 3, 2018
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2×20 threshold



MRC ZWO ERG 34.5 Min
Anaerobic workout by hunt   (public)
Stress: 42   Intensity: 0.85
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July 3, 2018
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.



MRC ZWO ERG 42 Min
Threshold workout by Rider29   (public)
Stress: 34   Intensity: 0.7
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July 3, 2018
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FTP=PMA



MRC ZWO ERG 84 Min
VO2Max workout by Matt Harris   (public)
Stress: 125   Intensity: 0.95
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July 3, 2018
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Two sets of weird OUs.



MRC ZWO ERG 71 Min
Tempo workout by Rider29   (public)
Stress: 50   Intensity: 0.65
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July 3, 2018
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set FTP as PMA



MRC ZWO ERG 51 Min
Anaerobic workout by Matt Harris   (public)
Stress: 72   Intensity: 0.92
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July 3, 2018
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Warm up then 15 times 1 minute @ 130% FTP then 1 minute recovery.



MRC ZWO ERG 30 Min
Threshold workout by Rider29   (public)
Stress: 19   Intensity: 0.62
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July 3, 2018
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set FTP as PMA
www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/



MRC ZWO ERG 46.6 Min
Anaerobic workout by Rider29   (public)
Stress: 51   Intensity: 0.81
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July 3, 2018
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4x(4′ i3 60rpm, 10″ i7, 1′ i2 100rpm, 4′ i2)
4x(10″ i7, 1′ i1)



MRC ZWO ERG 69 Min
Threshold workout by Matt Harris   (public)
Stress: 87   Intensity: 0.87
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July 3, 2018
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3×12 mins over unders at 105% and 95% FTP.



MRC ZWO ERG 82 Min
Threshold workout by Matt Harris   (public)
Stress: 110   Intensity: 0.9
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July 3, 2018
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Increasing progression of shorter but harder intervals.



MRC ZWO ERG 50 Min
VO2Max workout by Matt Harris   (public)
Stress: 76   Intensity: 0.96
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July 3, 2018
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Warm up then three sets of 2 minutes at 120% of FTP.



MRC ZWO ERG 80 Min
Tempo workout by Chris Coney   (public)
Stress: 87   Intensity: 0.81
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July 3, 2018
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10min warm up 70%
5min intervals 85%/90%/95%
2min 50%
5min intervals 85%/90%/95%
5min cool down 70%
33min 75%



MRC ZWO ERG 66 Min
Threshold workout by PIERCE   (public)
Stress: 54   Intensity: 0.7
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July 3, 2018
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10×1 FTP



MRC ZWO ERG 56 Min
VO2Max workout by serge   (public)
Stress: 75   Intensity: 0.9
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July 3, 2018
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8 x 3 min @ 110%



MRC ZWO ERG 21 Min
Anaerobic workout by ajd70   (public)
Stress: 23   Intensity: 0.82
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July 3, 2018
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upping



MRC ZWO ERG 50 Min
VO2Max workout by Otto   (public)
Stress: 68   Intensity: 0.9
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July 3, 2018
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5 intervals of 4 minutes at 110% FTP



MRC ZWO ERG 79 Min
Tempo workout by DaveB   (public)
Stress: 73   Intensity: 0.75
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July 3, 2018
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10 minutes easy spin
4 X 30s 120rpm then 30s easy spin
4 X 30s left leg 30 sec easy 30 sec right leg 30 sec easy
6min build to Z4
20min @ 100rpm hi Zone 2 (170-200W)
15min @ 80 rpm mid zone 3 (230W)
10min @ 95rpm zone 4 (270W)
spin 15 min into work



MRC ZWO ERG 90 Min
Threshold workout by Johnny B   (public)
Stress: 106   Intensity: 0.84
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July 3, 2018
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FTP Builder Week 10 Day 4



MRC ZWO ERG 82 Min
Endurance workout by Johnny B   (public)
Stress: 69   Intensity: 0.71
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July 3, 2018
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FTP Builder Week 10 Day 3



MRC ZWO ERG 81 Min
Threshold workout by Johnny B   (public)
Stress: 90   Intensity: 0.82
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July 3, 2018
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FTP Builder – Week 10 Day 2



MRC ZWO ERG 91 Min
Endurance workout by Johnny B   (public)
Stress: 68   Intensity: 0.67
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July 3, 2018
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FTP Builder – Week 10 Workout 1



MRC ZWO ERG 60 Min
Tempo workout by B. Leary   (public)
Stress: 60   Intensity: 0.78
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July 3, 2018
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WU: 10 minutes
3 x 10. (4U:1O); 5 min RBI.
Cool Down: 5 minutes



MRC ZWO ERG 140 Min
Endurance workout by vidi   (public)
Stress: 80   Intensity: 0.58
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July 3, 2018
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Long turbo aerobic



MRC ZWO ERG 55 Min
Endurance workout by Darijo   (public)
Stress: 30   Intensity: 0.57
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July 3, 2018
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5′ @57-70% FTP, 5′ @45-54% FTP, CAD 90-100rpm



MRC ZWO ERG 180 Min
Endurance workout by zibbi   (public)
Stress: 127   Intensity: 0.65
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July 3, 2018
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3 hour endurance ride



MRC ZWO ERG 66 Min
VO2Max workout by ZD   (public)
Stress: 69   Intensity: 0.79
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July 3, 2018
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Warm-up followed by two 8 minute intervals



MRC ZWO ERG 55 Min
VO2Max workout by zibbi   (public)
Stress: 79   Intensity: 0.93
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July 3, 2018
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vo2max intervals



MRC ZWO ERG 60 Min
Endurance workout by MZ   (public)
Stress: 44   Intensity: 0.66
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July 3, 2018
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Post injury workout



MRC ZWO ERG 20.5 Min
Threshold workout by ajd70   (public)
Stress: 20   Intensity: 0.76
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July 3, 2018
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ups



MRC ZWO ERG 80 Min
Endurance workout by PIERCE   (public)
Stress: 62   Intensity: 0.68
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July 3, 2018
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6x 2min Z2, 2min Z2/3 descend, 3min Z2/3 at 50rpm, 2min Z2/3 ascend, 1min Z1



MRC ZWO ERG 101 Min
Threshold workout by Danilo Caforio   (public)
Stress: 112   Intensity: 0.82
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July 3, 2018
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10mins 30% FTP/ 3 x 12mins 105% FTP with 10 mins 40% rest/ 20 mins 30% FTP



MRC ZWO ERG 44 Min
VO2Max workout by Vegereggae   (public)
Stress: 41   Intensity: 0.75
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July 3, 2018
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Increase Threshold



MRC ZWO ERG 88 Min
Tempo workout by PIERCE   (public)
Stress: 74   Intensity: 0.71
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July 3, 2018
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Time under tension/SFR: Warm up then 5*8min Z3 low cadence with 5min recovery spin.



MRC ZWO ERG 69 Min
Endurance workout by PIERCE   (public)
Stress: 55   Intensity: 0.69
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July 3, 2018
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6*10 SFR



MRC ZWO ERG 95 Min
VO2Max workout by Danilo Caforio   (public)
Stress: 107   Intensity: 0.82
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July 3, 2018
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4min under, 1min over x 5/ 10min rest/ 4min under, 1min over x 5



MRC ZWO ERG 65 Min
Threshold workout by 3v3l10   (public)
Stress: 95   Intensity: 0.94
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July 3, 2018
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5 x 10′ 100% FTP R 3′ 50% FTP



MRC ZWO ERG 55 Min
Tempo workout by Barry   (public)
Stress: 48   Intensity: 0.72
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July 3, 2018
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Short one hour workout


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