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


MRC ZWO ERG 90 Min
Endurance workout by DanG47   (Public)
Stress: 50   Intensity: 0.57
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August 16, 2019
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MRC ZWO ERG 412.8 Min
Recovery workout by Bart   (Public)
Stress: 0   Intensity: 0
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August 12, 2019
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Ride Data



MRC ZWO ERG 60 Min
Endurance workout by avidgoffer   (Public)
Stress: 44   Intensity: 0.66
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August 5, 2019
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MRC ZWO ERG 10 Min
Endurance workout by TribesMan   (Public)
Stress: 7   Intensity: 0.66
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August 5, 2019
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3x(12x(40-20))



MRC ZWO ERG 90 Min
Endurance workout by Woodcock Johnson IV   (Public)
Stress: 69   Intensity: 0.68
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August 3, 2019
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MRC ZWO ERG 90 Min
Endurance workout by avidgoffer   (Public)
Stress: 69   Intensity: 0.68
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August 2, 2019
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MRC ZWO ERG 120 Min
Endurance workout by avidgoffer   (Public)
Stress: 82   Intensity: 0.64
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July 31, 2019
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MRC ZWO ERG 90 Min
Endurance workout by themagicspanner   (public)
Stress: 68   Intensity: 0.67
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July 19, 2019
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MRC ZWO ERG 60 Min
Endurance workout by themagicspanner   (public)
Stress: 40   Intensity: 0.63
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July 19, 2019
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MRC ZWO ERG 120 Min
Endurance workout by themagicspanner   (public)
Stress: 90   Intensity: 0.67
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July 19, 2019
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MRC ZWO ERG 45 Min
Endurance workout by Ich   (public)
Stress: 31   Intensity: 0.64
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July 19, 2019
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MRC ZWO ERG 60 Min
Endurance workout by trowakage   (public)
Stress: 47   Intensity: 0.69
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July 11, 2019
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MRC ZWO ERG 60 Min
Endurance workout by trowakage   (public)
Stress: 47   Intensity: 0.68
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July 11, 2019
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MRC ZWO ERG 60 Min
Endurance workout by trowakage   (public)
Stress: 44   Intensity: 0.66
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July 11, 2019
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MRC ZWO ERG 60 Min
Endurance workout by trowakage   (public)
Stress: 44   Intensity: 0.66
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July 11, 2019
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MRC ZWO ERG 60 Min
Endurance workout by trowakage   (public)
Stress: 46   Intensity: 0.68
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July 11, 2019
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MRC ZWO ERG 60 Min
Endurance workout by trowakage   (public)
Stress: 48   Intensity: 0.69
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July 11, 2019
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MRC ZWO ERG 60 Min
Endurance workout by Atsu   (public)
Stress: 43   Intensity: 0.66
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July 9, 2019
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Endurance



MRC ZWO ERG 90 Min
Endurance workout by Atsu   (public)
Stress: 68   Intensity: 0.67
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July 9, 2019
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Endurance



MRC ZWO ERG 25 Min
Endurance workout by trowakage   (public)
Stress: 15   Intensity: 0.61
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July 8, 2019
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MRC ZWO ERG 60 Min
Endurance workout by trowakage   (public)
Stress: 45   Intensity: 0.67
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July 8, 2019
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MRC ZWO ERG 35 Min
Endurance workout by trowakage   (public)
Stress: 21   Intensity: 0.6
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July 8, 2019
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MRC ZWO ERG 45 Min
Endurance workout by trowakage   (public)
Stress: 27   Intensity: 0.6
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July 8, 2019
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MRC ZWO ERG 45 Min
Endurance workout by Haaris   (public)
Stress: 31   Intensity: 0.64
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July 8, 2019
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Sample Description



MRC ZWO ERG 20 Min
Endurance workout by alex   (Public)
Stress: 11   Intensity: 0.57
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July 5, 2019
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MRC ZWO ERG 45 Min
Endurance workout by FabioRsc   (public)
Stress: 31   Intensity: 0.64
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July 5, 2019
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MRC ZWO ERG 35 Min
Endurance workout by trowakage   (public)
Stress: 20   Intensity: 0.59
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July 4, 2019
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RPM, strength, RPM



MRC ZWO ERG 45 Min
Endurance workout by trowakage   (public)
Stress: 27   Intensity: 0.6
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July 4, 2019
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RPM, strength, RPM, strength



MRC ZWO ERG 35 Min
Endurance workout by trowakage   (public)
Stress: 27   Intensity: 0.68
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July 4, 2019
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strength, EB, strength



MRC ZWO ERG 25 Min
Endurance workout by trowakage   (public)
Stress: 15   Intensity: 0.59
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July 4, 2019
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RPM, strength



MRC ZWO ERG 60 Min
Endurance workout by trowakage   (public)
Stress: 47   Intensity: 0.69
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July 3, 2019
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MRC ZWO ERG 35 Min
Endurance workout by trowakage   (public)
Stress: 18   Intensity: 0.56
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July 2, 2019
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100rpm target



MRC ZWO ERG 45 Min
Endurance workout by trowakage   (public)
Stress: 24   Intensity: 0.56
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July 2, 2019
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MRC ZWO ERG 60 Min
Endurance workout by trowakage   (public)
Stress: 44   Intensity: 0.66
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July 2, 2019
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MRC ZWO ERG 60 Min
Endurance workout by trowakage   (public)
Stress: 45   Intensity: 0.67
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July 2, 2019
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MRC ZWO ERG 25 Min
Endurance workout by trowakage   (public)
Stress: 13   Intensity: 0.56
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July 2, 2019
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100rpm target



MRC ZWO ERG 60 Min
Endurance workout by iftach   (public)
Stress: 46   Intensity: 0.68
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July 2, 2019
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recovery ride



MRC ZWO ERG 30 Min
Recovery workout by calthrop   (public)
Stress: 14   Intensity: 0.52
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July 1, 2019
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MRC ZWO ERG 41 Min
Endurance workout by rinfoto   (public)
Stress: 25   Intensity: 0.61
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June 25, 2019
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Pre Workout Week 1-2



MRC ZWO ERG 62 Min
Endurance workout by dart   (public)
Stress: 47   Intensity: 0.67
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June 20, 2019
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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