MRC ZWO ERG 90 Min
Anaerobic workout by Jonegrav   (public)
Stress: 113   Intensity: 0.87
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March 13, 2019
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Add 30 min @ 65% for endurance



MRC ZWO ERG 75 Min
Anaerobic workout by Jonegrav   (public)
Stress: 105   Intensity: 0.92
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March 13, 2019
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(70 / 40 x 6) x 3 10 RI



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 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 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 90 Min
Tempo workout by Jonegrav   (public)
Stress: 100   Intensity: 0.81
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March 11, 2019
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5-7 min @ 88 – 94 %
2 min RI



MRC ZWO ERG 111 Min
Anaerobic workout by Jonegrav   (public)
Stress: 132   Intensity: 0.84
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March 15, 2019
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MRC ZWO ERG 90 Min
Anaerobic workout by Jonegrav   (public)
Stress: 89   Intensity: 0.77
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March 14, 2019
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High end endurance (75%) With 4 x 20 s high rpm sprints



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 90 Min
Threshold workout by Jonegrav   (public)
Stress: 120   Intensity: 0.89
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May 28, 2019
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6×7 Min 101-107%
2 min RI
3rd 3-week cycle, week 2 (8 total), day 4
Extend from 5 x 8 to 6 x 7.
Next week easy, then you can reassess and start over



MRC ZWO ERG 90 Min
Threshold workout by Jonegrav   (public)
Stress: 122   Intensity: 0.9
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May 27, 2019
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Polarisert 1.3.4
Week 3 Day 4
(5×8) @ 101-105% 2RI



MRC ZWO ERG 150 Min
Anaerobic workout by Jonegrav   (public)
Stress: 100   Intensity: 0.63
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May 28, 2019
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Week 3 Day 2
6 x 5 sec sprints



MRC ZWO ERG 120 Min
Anaerobic workout by Jonegrav   (public)
Stress: 76   Intensity: 0.61
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May 8, 2019
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Week 2 Day 3
5 x 5 sec sprints



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 90 Min
Anaerobic workout by Jonegrav   (public)
Stress: 113   Intensity: 0.87
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May 6, 2019
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Polarisert 1.2.1
Week 2 Day 1
3x(30/15) @120-130 3RI



MRC ZWO ERG 210 Min
Anaerobic workout by Jonegrav   (public)
Stress: 169   Intensity: 0.7
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May 6, 2019
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polarisert 1.1.6 Endurance
Week 1 Day 6
5 x 15 sec sprints



MRC ZWO ERG 90 Min
Threshold workout by Jonegrav   (public)
Stress: 117   Intensity: 0.88
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May 6, 2019
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Polarisert 1.1.5
Week 1 Day 5
(5×7) @ 102-105% 2RI



MRC ZWO ERG 150 Min
Anaerobic workout by Jonegrav   (public)
Stress: 104   Intensity: 0.65
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May 6, 2019
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Polarisert 1.1.3
Week 1 Workout 3
Z2 5s sprints



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 90 Min
Threshold workout by Jonegrav   (public)
Stress: 117   Intensity: 0.88
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May 6, 2019
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Polarisert W1D1
1.1.1 (5×7) @ 105 % 2RI



MRC ZWO ERG 38 Min
Anaerobic workout by Jonegrav   (public)
Stress: 61   Intensity: 0.99
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May 22, 2019
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2 sets (60 / 30) x 5 @130%
1 set (30/15) x 13 @125%



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 60 Min
Tempo workout by Jonegrav   (public)
Stress: 49   Intensity: 0.7
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April 14, 2019
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1 hour endurance
30 surge to 83 % every 2 minutes



MRC ZWO ERG 84 Min
Threshold workout by Jonegrav   (public)
Stress: 99   Intensity: 0.84
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April 28, 2019
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4 x 15 min SS 88-94%
3 min RI



MRC ZWO ERG 120 Min
Threshold workout by Jonegrav   (public)
Stress: 144   Intensity: 0.85
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April 16, 2019
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6 x 15 min SS 88-94%
3 min RI



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 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 90 Min
Tempo workout by Jonegrav   (public)
Stress: 99   Intensity: 0.81
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March 17, 2019
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1hr total tempo



MRC ZWO ERG 150 Min
Anaerobic workout by Jonegrav   (public)
Stress: 132   Intensity: 0.73
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May 28, 2019
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3 x 10 sec sprints
65-78 % endurance


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