MRC ZWO ERG 50 Min
Endurance workout by BRtri
BikeStress: 35   Intensity: 0.65

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

It's One of a Kind Clone Workout


MRC ZWO ERG 85 Min
Anaerobic workout by BRtri
BikeStress: 93   Intensity: 0.81

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

It's One of a Kind Clone Workout


MRC ZWO ERG 95 Min
Tempo workout by BRtri
BikeStress: 91   Intensity: 0.76

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.

Similar Workouts () Clone Workout


MRC ZWO ERG 30 Min
Anaerobic workout by BRtri
BikeStress: 43   Intensity: 0.93
Similar Workouts () Clone Workout


MRC ZWO ERG 95 Min
Tempo workout by BRtri
BikeStress: 94   Intensity: 0.77

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

Similar Workouts () Clone Workout


MRC ZWO ERG 26 Min
Anaerobic workout by BRtri
BikeStress: 55   Intensity: 1.12

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

It's One of a Kind Clone Workout

Page Number:          
Scroll to Top