MRC ZWO ERG 93.6 Min
Anaerobic workout by Danilo Caforio   (public)
Stress: 127   Intensity: 0.9
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July 3, 2018
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8×40 sec at 140% FTP and 20 secs recovery at 40% FTP in between/ 2 mins rest at 40% FTP/ 4×1.5 mins at 125% FTP with 30 secs rest at 40% FTP/ 10 mins rest at 40% FTP/8×40 sec at 140% FTP and 20 secs recovery at 40% FTP in between/ 2 mins rest at 40% FTP/ / 4×1.5 mins at 125% FTP with 30 secs rest at 40% FTP/ 10 Mins rest at 40% FTP/ 1min at 150% FTP



MRC ZWO ERG 87 Min
Anaerobic workout by Danilo Caforio   (public)
Stress: 106   Intensity: 0.85
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July 3, 2018
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Same as previous day but with an extra 4 min interval



MRC ZWO ERG 82 Min
Anaerobic workout by Danilo Caforio   (public)
Stress: 93   Intensity: 0.83
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July 3, 2018
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Warm Up. 3*4 mins 115% FTP with 5 mins rest in between. Then 3 mins rest. Then 3*2 mins 125% FTP with 4 mins rest in between. Then 3 mins rest. 1 mins 150% FTP. Warm down



MRC ZWO ERG 129 Min
Tempo workout by Danilo Caforio   (public)
Stress: 140   Intensity: 0.81
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July 3, 2018
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20 mins warm up then, 30 mins 80% of FTP, 30 mins 85% of FTP, 39 mins 90% of FTP



MRC ZWO ERG 90.85 Min
Recovery workout by Danilo Caforio   (public)
Stress: 31   Intensity: 0.45
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July 3, 2018
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1 hour with 5 x 10 sec high cadence sprints



MRC ZWO ERG 83.4 Min
Anaerobic workout by Danilo Caforio   (public)
Stress: 106   Intensity: 0.87
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July 3, 2018
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8 x 40 sec. sprint / 20 sec. off, 2 mins rest, 4 x 1.5 min hard / 30 secs rest, 10 mins rest, 6 x 40 sec. sprint / 20 sec. off, 2 mins rest, 3 x 1.5 min hard 30 secs rest



MRC ZWO ERG 90 Min
VO2Max workout by Danilo Caforio   (public)
Stress: 87   Intensity: 0.76
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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 101 Min
Anaerobic workout by Danilo Caforio   (public)
Stress: 127   Intensity: 0.87
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July 3, 2018
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Warm up/ 3x 3min at 120% FTP with 5 min rest in between/ 5 mins rest/ 3 x 2.5 at 130% with 5 mins rest in between/ 5 mins rest/ 3 x 1.5min at 140% FTP with 5 mins rest in between/ warm down



MRC ZWO ERG 93 Min
VO2Max workout by Danilo Caforio   (public)
Stress: 101   Intensity: 0.81
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July 3, 2018
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Warm Up, 4x4min at 115% FTP with 4 mins rest in between, 10 mins recovery, 3x3min at 115% FTP with 3 mins rest in between, Warm down



MRC ZWO ERG 113.5 Min
Anaerobic workout by Danilo Caforio   (public)
Stress: 102   Intensity: 0.73
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July 3, 2018
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Warm up/ 3x 10 min at 80% FTP with 3mins rest in between/ 5 mins recovery/ 5 x 1.5min at 127% FTP with 4 mins rest in between/ warm down



MRC ZWO ERG 86 Min
Anaerobic workout by Danilo Caforio   (public)
Stress: 79   Intensity: 0.74
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July 3, 2018
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2 × 10min at 86% FTP/ 3 mins rest/ 5 x 1mins at 130% FTP with 4 mins recovery in between



MRC ZWO ERG 80.2 Min
Threshold workout by Danilo Caforio   (public)
Stress: 78   Intensity: 0.76
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July 3, 2018
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2 × (5mins z4, 1mins rest, 4mins z4, 45sec rest, 3mins z4, 45 sec rest, 2mins z4, 15sec rest, 1mins z4) – 5 mins rest in between



MRC ZWO ERG 85 Min
VO2Max workout by Danilo Caforio   (public)
Stress: 93   Intensity: 0.81
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July 3, 2018
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Warm up/ 4 x (4min 90% FTP then 1min 115% FTP)/ 10 mins Z2/ 4 x (4min 90% FTP then 1min 115%FTP)



MRC ZWO ERG 115 Min
VO2Max workout by Danilo Caforio   (public)
Stress: 121   Intensity: 0.79
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July 3, 2018
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2 x 20Min at 90% FTP



MRC ZWO ERG 110 Min
VO2Max workout by Danilo Caforio   (public)
Stress: 103   Intensity: 0.75
Similar Workouts (1)
July 3, 2018
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Interval workout



MRC ZWO ERG 71.4 Min
Anaerobic workout by Danilo Caforio   (public)
Stress: 87   Intensity: 0.86
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July 3, 2018
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40/20 intervals, warm up, 40 at 130% FTP watts 20 secs slow × 6, 5 mins rest, the same then × 8 , 5 mins rest, the same then ×10, warm down



MRC ZWO ERG 95 Min
Anaerobic workout by Danilo Caforio   (public)
Stress: 101   Intensity: 0.8
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July 3, 2018
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30mins at 90% FTP/ 5 mins at 40% FTP/ 3 x 30sec at 125% with 2 min rest in between/2.5mins at 125%/ 5 mins rest/ 3 x 30sec at 125% with 2 min rest in between/ 2.5mins at 125%



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 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 93.5 Min
Anaerobic workout by Danilo Caforio   (public)
Stress: 114   Intensity: 0.86
Similar Workouts (3)
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 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 93 Min
Threshold workout by Danilo Caforio   (public)
Stress: 96   Intensity: 0.79
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July 3, 2018
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3 x 1min 110% FTP, 3 mins 95% FTP/ 6 min at 40% FTP/ 3 x 1min 110% FTP, 3 mins 95% FTP/ 6 min at 40% FTP/ 3 x 1min 110% FTP, 3 mins 95% FTP



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



MRC ZWO ERG 124.8 Min
Tempo workout by Danilo Caforio   (public)
Stress: 95   Intensity: 0.68
Similar Workouts (0)
July 3, 2018
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60min sub-threshold followed by 8 x 20/40 sprints



MRC ZWO ERG 95 Min
VO2Max workout by Danilo Caforio   (public)
Stress: 95   Intensity: 0.78
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July 3, 2018
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5 x intervals at V02Max



MRC ZWO ERG 115 Min
VO2Max workout by Danilo Caforio   (public)
Stress: 144   Intensity: 0.87
Similar Workouts (0)
July 3, 2018
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20 x 2min @ 115% FTP


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