Recovery and Endurance
These are very special to us and deserve their own page.


MRC ZWO ERG 20 Min
Endurance workout by admin   (Public)
Stress: 14   Intensity: 0.65
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June 15, 2019
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MRC ZWO ERG 58 Min
Endurance workout by BigKev   (public)
Stress: 44   Intensity: 0.67
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June 7, 2019
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MRC ZWO ERG 60 Min
Endurance workout by Jonegrav   (public)
Stress: 49   Intensity: 0.7
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June 6, 2019
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Endurance below LT1
3 5 sec sprints



MRC ZWO ERG 60 Min
Endurance workout by Jonegrav   (public)
Stress: 49   Intensity: 0.7
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June 6, 2019
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Endurance below LT1
3 5 sec sprints



MRC ZWO ERG 60 Min
Endurance workout by Jonegrav   (public)
Stress: 43   Intensity: 0.66
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June 6, 2019
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Endurance



MRC ZWO ERG 90 Min
Endurance workout by Jonegrav   (public)
Stress: 68   Intensity: 0.67
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June 6, 2019
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Endurance



MRC ZWO ERG 62 Min
Endurance workout by Lacika   (public)
Stress: 49   Intensity: 0.69
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June 4, 2019
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MRC ZWO ERG 250 Min
Endurance workout by Jerry T   (public)
Stress: 213   Intensity: 0.71
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June 4, 2019
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MRC ZWO ERG 81 Min
Endurance workout by Norbi44   (public)
Stress: 56   Intensity: 0.65
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June 3, 2019
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MRC ZWO ERG 240 Min
Endurance workout by Jonegrav   (public)
Stress: 180   Intensity: 0.67
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May 28, 2019
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MRC ZWO ERG 150 Min
Endurance workout by Jonegrav   (public)
Stress: 109   Intensity: 0.66
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May 28, 2019
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MRC ZWO ERG 150 Min
Endurance workout by Jonegrav   (public)
Stress: 120   Intensity: 0.69
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May 28, 2019
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Endurance 150 min 65-75%



MRC ZWO ERG 119 Min
Endurance workout by Jose   (public)
Stress: 82   Intensity: 0.64
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May 25, 2019
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MRC ZWO ERG 35 Min
Recovery workout by LaurentD   (public)
Stress: 7   Intensity: 0.36
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May 21, 2019
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WARM-UP = 0 -> 5:59
COOLDOWN = 28:17 -> 34:44



MRC ZWO ERG 60 Min
Endurance workout by Jonegrav   (public)
Stress: 43   Intensity: 0.66
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May 19, 2019
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1 hr endurance with variance



MRC ZWO ERG 47 Min
Endurance workout by Pyves   (public)
Stress: 38   Intensity: 0.69
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May 16, 2019
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MRC ZWO ERG 60 Min
Endurance workout by ntressler7   (public)
Stress: 44   Intensity: 0.66
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May 13, 2019
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Bald Knob is 60 minutes of aerobic Endurance riding spent between 65-70% FTP.

Optional form drills include some Endurance Spinning, some Single-Leg Focus & some Kick & Pull form work.

Aerobic Endurance workouts are aimed at improving your aerobic (i.e. non-sugar) power-producing capabilities in a low-stress manner.

By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing oxygen and sparing sugar stores for more intense efforts.

Also, some of the shorter Endurance workouts are aimed primarily at keeping you on the bike as a form of active recovery during recovery days or weeks.



MRC ZWO ERG 75 Min
Endurance workout by Innocentipac   (public)
Stress: 49   Intensity: 0.62
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May 12, 2019
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Base Build – 75 mins



MRC ZWO ERG 60 Min
Endurance workout by Nralcides   (public)
Stress: 54   Intensity: 0.73
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May 10, 2019
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MRC ZWO ERG 59 Min
Endurance workout by sealtera   (public)
Stress: 38   Intensity: 0.62
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May 9, 2019
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Calienta diez minutos en Z2.
Doce minutos de la siguiente manera: 1′ a 90 rpm; 1′ a 120 rpm; 1′ a 90 rpm; 1′ a 120 rpm, hasta que hayas completado doce minutos.
Diez minutos en Z2, a la cadencia que tú quieras.
Doce minutos de la siguiente manera: 1′ a 90 rpm; 1′ a 120 rpm; 1′ a 90 rpm; 1′ a 120 rpm, hasta que hayas completado doce minutos.
Vuelta a la calma de 15 minutos en Z1.



MRC ZWO ERG 120 Min
Endurance workout by Jonegrav   (public)
Stress: 95   Intensity: 0.69
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May 8, 2019
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Endurance



MRC ZWO ERG 150 Min
Endurance workout by Jonegrav   (public)
Stress: 111   Intensity: 0.67
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May 8, 2019
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Week 2 Day 2



MRC ZWO ERG 45 Min
Endurance workout by sK8b7jXr   (public)
Stress: 35   Intensity: 0.68
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May 8, 2019
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40min L2



MRC ZWO ERG 75 Min
Endurance workout by sK8b7jXr   (public)
Stress: 56   Intensity: 0.67
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May 8, 2019
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1h L2



MRC ZWO ERG 80 Min
Endurance workout by sK8b7jXr   (public)
Stress: 65   Intensity: 0.7
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May 8, 2019
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1h L2



MRC ZWO ERG 105 Min
Endurance workout by sK8b7jXr   (public)
Stress: 87   Intensity: 0.71
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May 8, 2019
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1.5h L2



MRC ZWO ERG 135 Min
Endurance workout by sK8b7jXr   (public)
Stress: 112   Intensity: 0.71
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May 8, 2019
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2h L2



MRC ZWO ERG 165 Min
Endurance workout by sK8b7jXr   (public)
Stress: 139   Intensity: 0.71
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May 8, 2019
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2.5h L2



MRC ZWO ERG 195 Min
Endurance workout by sK8b7jXr   (public)
Stress: 163   Intensity: 0.71
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May 8, 2019
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3h L2



MRC ZWO ERG 60 Min
Endurance workout by Innocentipac   (public)
Stress: 47   Intensity: 0.69
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May 7, 2019
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Aerobic Endurance Interval – Easy Ride



MRC ZWO ERG 120 Min
Endurance workout by Jonegrav   (public)
Stress: 94   Intensity: 0.69
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May 6, 2019
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polarisert 1.1.2 Rolig
Week 1 Workout 2
2 hr steady



MRC ZWO ERG 60 Min
Recovery workout by IndoorSpecialist   (public)
Stress: 37   Intensity: 0.61
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April 28, 2019
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6×3 minutes of cadence and form focus. Target your highest sustainable cadence without bouncing in the saddle on these. Keep your form at front of mind and aim for smooth pedal strokes. Your HR will be elevated at such a high cadence, take deep breaths.



MRC ZWO ERG 120 Min
Endurance workout by IndoorSpecialist   (public)
Stress: 79   Intensity: 0.63
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April 28, 2019
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Easy 2-hr endurance ride.



MRC ZWO ERG 49 Min
Endurance workout by BRtri   (public)
Stress: 29   Intensity: 0.59
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April 25, 2019
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Ride casually for up to 50mins.

If you feel rested and not sore incorporate 4x60sec build to Zone 4 60sec Zone 2.



MRC ZWO ERG 54 Min
Endurance workout by BRtri   (public)
Stress: 36   Intensity: 0.64
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April 23, 2019
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At some point during this ride do 6x3min low cadence 60-70rpm Zone 2 then immediately shift gears and burst out of the saddle for 30sec of intense high cadence +100rpm sprinting (don’t yet put immense strain on the legs at low cadence without proper adaptation as that will tear up your joints and ligaments), rest as needed for full recovery between intervals.



MRC ZWO ERG 45 Min
Endurance workout by samperry991   (public)
Stress: 36   Intensity: 0.69
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April 22, 2019
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MRC ZWO ERG 15 Min
Endurance workout by Giulieo   (public)
Stress: 15   Intensity: 0.79
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April 17, 2019
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MRC ZWO ERG 30 Min
Endurance workout by Jonegrav   (public)
Stress: 23   Intensity: 0.68
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April 14, 2019
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30 min endurance
30 surge to 83 % every 2 minutes



MRC ZWO ERG 45 Min
Recovery workout by Jonegrav   (public)
Stress: 25   Intensity: 0.58
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April 14, 2019
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MRC ZWO ERG 30 Min
Endurance workout by Jonegrav   (public)
Stress: 17   Intensity: 0.58
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April 14, 2019
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1 hour endurance
30 surge to 83 % every 2 minutes



MRC ZWO ERG 45 Min
Endurance workout by Thetelp   (public)
Stress: 31   Intensity: 0.64
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April 8, 2019
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Steady workout



MRC ZWO ERG 45 Min
Endurance workout by Atze   (public)
Stress: 31   Intensity: 0.64
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April 1, 2019
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MRC ZWO ERG 30 Min
Endurance workout by cycleforme   (public)
Stress: 22   Intensity: 0.67
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March 21, 2019
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FTP_ERG test 1b



MRC ZWO ERG 60 Min
Endurance workout by Norbi44   (public)
Stress: 47   Intensity: 0.69
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March 18, 2019
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5 minutes in Zone 1, 50 minutes Zone 2, 5 minutes Zone 1



MRC ZWO ERG 120 Min
Endurance workout by Claas   (public)
Stress: 92   Intensity: 0.68
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March 17, 2019
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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).



MRC ZWO ERG 90 Min
Endurance workout by jaeger   (public)
Stress: 65   Intensity: 0.66
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March 17, 2019
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MRC ZWO ERG 180 Min
Endurance workout by Claas   (public)
Stress: 141   Intensity: 0.68
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March 17, 2019
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GA1, 3x 1min Spin Ups mit 4 min Pause



MRC ZWO ERG 150 Min
Endurance workout by Claas   (public)
Stress: 116   Intensity: 0.68
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March 17, 2019
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Trittfrequenz 90-120



MRC ZWO ERG 120 Min
Endurance workout by Claas   (public)
Stress: 92   Intensity: 0.68
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March 17, 2019
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GA1



MRC ZWO ERG 50 Min
Endurance workout by Claas   (public)
Stress: 27   Intensity: 0.57
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March 17, 2019
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Erholung bei 80-110 U/min



MRC ZWO ERG 180 Min
Endurance workout by Claas   (public)
Stress: 142   Intensity: 0.69
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March 17, 2019
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GA1 mit Trittfrequenz 90 – 120 U/min



MRC ZWO ERG 133 Min
Endurance workout by Claas   (public)
Stress: 104   Intensity: 0.68
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March 17, 2019
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GA1, 4x je 1 Min einbeinig mit jeweils 1 Min pause



MRC ZWO ERG 120 Min
Endurance workout by Claas   (public)
Stress: 92   Intensity: 0.68
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March 17, 2019
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GA1, Sprints mit Trittfrequenz 120, GA1



MRC ZWO ERG 41 Min
Endurance workout by Claas   (public)
Stress: 35   Intensity: 0.71
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March 16, 2019
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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.



MRC ZWO ERG 30 Min
Endurance workout by Jonegrav   (public)
Stress: 21   Intensity: 0.65
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March 14, 2019
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Endurance // TSS Filler // Spinups
120+ RPM on 30 second at 92%



MRC ZWO ERG 60 Min
Endurance workout by final777   (public)
Stress: 44   Intensity: 0.66
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March 13, 2019
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TrainerRoad – Specialty Phase – Road
Climbing Road Race – High Volume



MRC ZWO ERG 60 Min

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



MRC ZWO ERG 30 Min
Endurance workout by Jonegrav   (public)
Stress: 20   Intensity: 0.63
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March 13, 2019
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Endurance // TSS Filler



MRC ZWO ERG 90 Min
Endurance workout by final777   (public)
Stress: 73   Intensity: 0.7
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March 12, 2019
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TrainerRoad – Specialty Phase – Road
Climbing Road Race – High Volume



MRC ZWO ERG 31 Min
Recovery workout by Ironmike320   (public)
Stress: 12   Intensity: 0.49
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March 12, 2019
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40 min Teil 90-95 U/min



MRC ZWO ERG 40 Min
Recovery workout by jad   (public)
Stress: 15   Intensity: 0.48
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March 10, 2019
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MRC ZWO ERG 50 Min
Recovery workout by jad   (public)
Stress: 18   Intensity: 0.47
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March 10, 2019
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Active Recovery – 50 – Xert



MRC ZWO ERG 15 Min
Recovery workout by jad   (public)
Stress: 6   Intensity: 0.48
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March 10, 2019
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MRC ZWO ERG 60 Min
Recovery workout by jad   (public)
Stress: 22   Intensity: 0.47
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March 10, 2019
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MRC ZWO ERG 45 Min
Endurance workout by PeterPan   (public)
Stress: 31   Intensity: 0.64
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March 10, 2019
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prova



MRC ZWO ERG 45 Min
Endurance workout by iovfran   (public)
Stress: 31   Intensity: 0.64
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March 9, 2019
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prova



MRC ZWO ERG 240 Min
Endurance workout by Deckys   (public)
Stress: 168   Intensity: 0.65
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March 4, 2019
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Z2 – 4 Hours



MRC ZWO ERG 120 Min
Endurance workout by Deckys   (public)
Stress: 84   Intensity: 0.65
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March 4, 2019
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Z2 – 2 Hours



MRC ZWO ERG 60 Min
Recovery workout by Soonami   (public)
Stress: 24   Intensity: 0.49
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March 3, 2019
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60min Z1/Z2 Recovery Session



MRC ZWO ERG 50 Min
Endurance workout by fidonaica   (public)
Stress: 32   Intensity: 0.62
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March 3, 2019
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MRC ZWO ERG 60 Min
Endurance workout by Alex   (public)
Stress: 45   Intensity: 0.67
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March 2, 2019
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MRC ZWO ERG 58 Min
Endurance workout by muso   (public)
Stress: 44   Intensity: 0.68
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March 2, 2019
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5′ 220-240W
5′ 240-260W
4X 5′ blok (1′ 400W/4′ 260-280W)
Rust tss blokken é’ 200W
Laatste 20′ 220-240W



MRC ZWO ERG 65 Min
Endurance workout by arnaudvale   (public)
Stress: 47   Intensity: 0.66
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March 1, 2019
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MRC ZWO ERG 55 Min
Endurance workout by arnaudvale   (public)
Stress: 40   Intensity: 0.66
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March 1, 2019
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MRC ZWO ERG 71 Min
Endurance workout by yazoowow   (public)
Stress: 55   Intensity: 0.68
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February 28, 2019
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W1-2 60 mins HR Control training



MRC ZWO ERG 66 Min
Endurance workout by Norbi44   (public)
Stress: 37   Intensity: 0.58
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February 27, 2019
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Zone 2 workout, working on zone 2 endurance



MRC ZWO ERG 61 Min
Endurance workout by Fipsy   (public)
Stress: 49   Intensity: 0.69
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February 27, 2019
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MRC ZWO ERG 71 Min
Endurance workout by yazoowow   (public)
Stress: 63   Intensity: 0.73
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February 27, 2019
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Tempo*60mins (Simple one)



MRC ZWO ERG 50 Min
Endurance workout by BRtri   (public)
Stress: 35   Intensity: 0.65
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February 27, 2019
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7x2min low cadence 60-70rpm Zone 2 then immediately shift gears and burst out of the saddle for 30sec of intense high cadence +100rpm sprinting



MRC ZWO ERG 60 Min
Endurance workout by danchamb   (public)
Stress: 40   Intensity: 0.63
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February 26, 2019
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Pettit is an hour of aerobic Endurance work spent between 60-70% FTP.

Optional form drills include form sprints, speed-endurance intervals, and quadrant drills.

Goals
Aerobic Endurance workouts are aimed at improving your aerobic-power-producing capabilities in a low stress manner.

By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing fat for fuel and sparing sugar stores for more intense efforts.

Additionally, Endurance workouts like this can improve oxygen delivery & utilization, increase muscular resistance to fatigue, improve integrity of connective tissue, and even help you improve your on-bike nutrition strategies.

Regarding the form drills, Pettit targets improvements in pedaling mechanics, leg speed, and sprinting form.



MRC ZWO ERG 17 Min
Endurance workout by Sscafidi   (public)
Stress: 13   Intensity: 0.68
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February 21, 2019
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[SPIN][ENDURANCE][POWER][PRE-RACE] From Anaerobic to Aerobic sprints. Created by sscafidip.



MRC ZWO ERG 60 Min
Endurance workout by Ostrowalker   (public)
Stress: 40   Intensity: 0.63
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February 19, 2019
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MRC ZWO ERG 12 Min
Recovery workout by Lacika   (public)
Stress: 6   Intensity: 0.55
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February 8, 2019
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MRC ZWO ERG 54 Min
Endurance workout by Jukka   (public)
Stress: 37   Intensity: 0.64
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February 6, 2019
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Höja tröskel, ftp.

90 sek på 120% / 30 sek aktiv vila.

2 block 10 rep, aktiv vila 8 min mellan block 2



MRC ZWO ERG 73.40000000000002 Min
Endurance workout by parri   (public)
Stress: 59   Intensity: 0.69
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January 31, 2019
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MRC ZWO ERG 80 Min
Endurance workout by fran   (public)
Stress: 56   Intensity: 0.65
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January 30, 2019
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MRC ZWO ERG 35 Min
Endurance workout by acs   (public)
Stress: 22   Intensity: 0.62
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July 3, 2018
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week 2



MRC ZWO ERG 25 Min
Endurance workout by J   (public)
Stress: 15   Intensity: 0.6
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July 3, 2018
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Endurance High RPM



MRC ZWO ERG 39 Min
Recovery workout by sma via MPetersen   (public)
Stress: 8   Intensity: 0.35
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July 3, 2018
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.



MRC ZWO ERG 60 Min
Endurance workout by Jorge Martinez   (public)
Stress: 49   Intensity: 0.7
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July 3, 2018
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E3 Winter Cycling Plan,
Week 6, Day 4



MRC ZWO ERG 60 Min
Recovery workout by aa   (public)
Stress: 34   Intensity: 0.59
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July 3, 2018
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Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min)
WU: 20′
10 x (30sec @ 100% : 30sec @ 50%)
CD: 30′
All VO2 MBP Workouts are based on 1 (time effective) hour



MRC ZWO ERG 42 Min
Recovery workout by aa   (public)
Stress: 24   Intensity: 0.59
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July 3, 2018
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Instead of FTP – insert your VO2 Max Wattage (based on all out effort for 5 min) – See MBP-01
WU: 20 min
1 x (5+5) @ 85:50%
CD: 10 min



MRC ZWO ERG 45 Min
Endurance workout by YouYou   (public)
Stress: 45   Intensity: 0.78
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July 3, 2018
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Winter Cycling v3.0 – Prep Week 1 – Day 1



MRC ZWO ERG 120 Min
Endurance workout by Durginiii   (public)
Stress: 108   Intensity: 0.73
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July 3, 2018
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WU: 5-10′ @ .55-.65 CP (z1-z2)
MS: all done @ .7-.75 CP (z2)
CD: 5-10′ @ .55-.65 CP (z1-z2)
Perceived Exertion 1 to 10 (Z1= 2, Z2=2-3, Z3=3-4, Z4=4-6, Z5=6-7)
Planned Time: 2:00



MRC ZWO ERG 45 Min
Endurance workout by Durginiii   (public)
Stress: 36   Intensity: 0.69
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July 3, 2018
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WU: 10′ @ 65% CP
MS: 5x 4′ @ 70% CP, 1′ @ 80% CP
CD: 10′ 65% CP
Perceived Exertion 1 to 10 (Z1= 2, Z2=2-3, Z3=3-4, Z4=4-6, Z5=6-7)
Planned Time: 0:45



MRC ZWO ERG 120 Min
Endurance workout by Ryan Bolton   (public)
Stress: 90   Intensity: 0.67
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July 3, 2018
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56-75% of FTP
15 minutes of warm up spin (55-75% FTP). (141-192)Then ride 1:30 hours at 70-85% (179-218)FTP with 10 x 8 sec “spurts” randomly spaced within the 2 hours. Spurts should be at 150% (385)FTP, at a high cadence (105 rpm +) and should be out of the saddle. 15 minutes of cool down home at the end.



MRC ZWO ERG 120 Min
Endurance workout by Durginiii   (public)
Stress: 108   Intensity: 0.73
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July 3, 2018
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Workout type: Bike
WU: 5-10′ @ .55-.65 CP (z1-z2)
MS: all done @ .7-.75 CP (z2)
CD: 5-10′ @ .55-.65 CP (z1-z2)
Perceived Exertion 1 to 10 (Z1= 2, Z2=2-3, Z3=3-4, Z4=4-6, Z5=6-7)
Planned Time: 2:00



MRC ZWO ERG 91 Min
Endurance workout by durginiii   (public)
Stress: 73   Intensity: 0.69
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July 3, 2018
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WU: 10′ @ .55-.65 CP
MS: do 4x (5′ @ .7 CP and 5′ @ .75CP, 1 min @ .75CP, big gear, low cadence 65-75rpm)
CD: 5′ @ .55-.65 CP



MRC ZWO ERG 90 Min
Recovery workout by MJB   (public)
Stress: 35   Intensity: 0.48
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July 3, 2018
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GG



MRC ZWO ERG 60 Min
Endurance workout by MJB   (public)
Stress: 31   Intensity: 0.56
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July 3, 2018
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Easy Ride/Recovery