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 85 Min
Anaerobic workout by BRtri   (public)
Stress: 84   Intensity: 0.77
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February 28, 2019
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3mins easy spinning

4x6sec build to sprint, 54sec Zone 2

8mins steady Zone 2 to flush lactic acid out of legs

AERO POSITION FOR AS MUCH AS POSSIBLE: 5x9min high Zone 2 but with low cadence of 40-60, 3mins doing a 15sec standing sprint at the start of each minute, 2min low Zone 2



MRC ZWO ERG 25 Min
Tempo workout by BRtri   (public)
Stress: 21   Intensity: 0.71
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July 9, 2019
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5min easy spin

Repeat the following 5min sequence three times all in aerobars: 2min Zone 2, 30sec building up to high Zone 4 for final 10sec, 2min Zone 2, 30sec low 50-60 cadence Zone 4



MRC ZWO ERG 42 Min
Threshold workout by BRtri   (public)
Stress: 55   Intensity: 0.89
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June 26, 2019
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5min easy spin

3min building one gear each minute ending at Zone 3

Repeat the following sequence ideally stay in aerobars the entire time:

Riding for 35mins at race pace with race cadence, every three minutes perform 30sec surging to high Zone 4 effort then drop down to 30sec Zone 2 effort with fast cadence of 100-110 all simulating the surges and spinning that will occur with hills, wind, and turns in a race

2min cool down



MRC ZWO ERG 105 Min
Threshold workout by BRtri   (public)
Stress: 121   Intensity: 0.83
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May 23, 2019
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After a 15 minute warm up building from easy spinning to Zone 2 repeat the following sequence as many times as you can based on your time schedule:

17mins at race effort normal cadence, 3min recovery

Cool Down for at least 10mins at the end of the ride



MRC ZWO ERG 105 Min
Tempo workout by BRtri   (public)
Stress: 120   Intensity: 0.83
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May 9, 2019
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MRC ZWO ERG 100 Min
Threshold workout by BRtri   (public)
Stress: 150   Intensity: 0.95
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June 5, 2019
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Ride for 1:20 – 1:45 hrs in aero position for as much as possible

After a 15 minute warm up building from easy spinning to Zone 2 repeat the following sequence as many times as you can based on your time schedule:

20mins at race effort normal cadence, 5min recovery

Cool Down for at least 10mins at the end of the ride



MRC ZWO ERG 36 Min
Threshold workout by BRtri   (public)
Stress: 32   Intensity: 0.73
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May 3, 2019
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10min warm up building from easy to Zone 2

Repeat twice: 15sec Zone 5+ 45sec easy recovery, 30sec Zone 5+ 30sec easy recovery, 45sec Zone 5+ 15sec easy recovery, 60sec Zone 5+ 60sec easy recovery, 45sec Zone 5+ 15sec easy recovery, 30sec Zone 5+ 30sec easy recovery, 15sec Zone 5+ 45sec easy recovery

10min cooling down from Zone 2 to easy spinning



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 95 Min
Tempo workout by BRtri   (public)
Stress: 92   Intensity: 0.76
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April 18, 2019
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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.



MRC ZWO ERG 30 Min
Anaerobic workout by BRtri   (public)
Stress: 29   Intensity: 0.76
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April 17, 2019
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MRC ZWO ERG 95 Min
Tempo workout by BRtri   (public)
Stress: 92   Intensity: 0.76
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April 12, 2019
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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



MRC ZWO ERG 40 Min
Anaerobic workout by BRtri   (public)
Stress: 47   Intensity: 0.84
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June 4, 2019
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5min easy spin

3min building one gear each minute ending at Zone 3

Repeat the following sequence six times: 2:30 at Zone 4 in aerobars if on tri bike (+/-5% of FTP), 15sec building to even stronger Zone 5 effort, then jump into 15sec of absolute MAX MAX MAX effort, 2min easy recovery spin

2min cool down



MRC ZWO ERG 26 Min
Anaerobic workout by BRtri   (public)
Stress: 48   Intensity: 1.04
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March 5, 2019
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Efficient bike Warm Up: 3min easy spin, 4x6sec build to sprint, 54sec easy spin

3min spin at Zone 2 to flush lactic acid from legs

Repeat this Russian Sprint pyramid 1-2 times (stay seated for entire set):

5sec sprint/55sec easy spin, 10sec sprint/50sec easy spin, 15sec sprint/45sec easy spin, 20sec Sprint/40sec easy spin, 25sec sprint/35sec easy spin, 30sec sprint/30sec easy spin, 35sec sprint/25sec easy spin, 40sec sprint/20sec easy spin, 45sec sprint/15sec easy spin, 50sec sprint/10sec easy spin

3min recovery spin


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