MRC ZWO ERG 90 Min
Anaerobic workout by Jonegrav
BikeStress: 127   Intensity: 0.92

Add 30 min @ 65% for endurance

It's One of a Kind Clone Workout


MRC ZWO ERG 75 Min
Anaerobic workout by Jonegrav
BikeStress: 118   Intensity: 0.97

(70 / 40 x 6) x 3 10 RI

It's One of a Kind Clone Workout


MRC ZWO ERG 90 Min
Tempo workout by Jonegrav
BikeStress: 101   Intensity: 0.82

5-7 min @ 88 – 94 %
2 min RI

It's One of a Kind Clone Workout


MRC ZWO ERG 111 Min
Anaerobic workout by Jonegrav
BikeStress: 153   Intensity: 0.91
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MRC ZWO ERG 90 Min
Anaerobic workout by Jonegrav
BikeStress: 50   Intensity: 0.58

High end endurance (75%) With 4 x 20 s high rpm sprints

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MRC ZWO ERG 30 Min
Endurance workout by Jonegrav
BikeStress: 24   Intensity: 0.69

30 min endurance
30 surge to 83 % every 2 minutes

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MRC ZWO ERG 60 Min
Tempo workout by Jonegrav
BikeStress: 49   Intensity: 0.7

1 hour endurance
30 surge to 83 % every 2 minutes

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MRC ZWO ERG 120 Min
Threshold workout by Jonegrav
BikeStress: 141   Intensity: 0.84

6 x 15 min SS 88-94%
3 min RI

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MRC ZWO ERG 30 Min
Endurance workout by Jonegrav
BikeStress: 21   Intensity: 0.65

Endurance // TSS Filler // Spinups
120+ RPM on 30 second at 92%

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MRC ZWO ERG 90 Min
Tempo workout by Jonegrav
BikeStress: 98   Intensity: 0.81

1hr total tempo

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MRC ZWO ERG 30 Min
Endurance workout by Jonegrav
BikeStress: 20   Intensity: 0.63

Endurance // TSS Filler

It's One of a Kind Clone Workout


MRC ZWO ERG 90 Min
Anaerobic workout by Jonegrav
BikeStress: 82   Intensity: 0.74

endurance

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MRC ZWO ERG 120 Min
VO2Max workout by Jonegrav
BikeStress: 173   Intensity: 0.93

10x 3 @ 110% 1 min RI
3 x (15sec @150% 14 min @95)
5 min RI

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MRC ZWO ERG 96 Min
Anaerobic workout by Jonegrav
BikeStress: 163   Intensity: 1.01

Is this possible?
Aim for 2 sets of 70/40. Complete 3 for FROG-Level!

9x 3 @ 110% 1 min RI
3 x (6 x 70/40) @127% 7 min RI

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MRC ZWO ERG 120 Min
Tempo workout by Jonegrav
BikeStress: 134   Intensity: 0.82

Do these to take a little toll off the 20 minute intervals with a minute break, or use them to get ready for 20 minutes @ Sweetspot
Its enough break to keep the fatuige at bay, but short enough to get a little breather and full benefit of time spent in higher intensity

4×20 min Sweetspot (2 x10 1 min RI)

20 min segments:
10 x 2 @ 88 %
1 min RI

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MRC ZWO ERG 105 Min
Threshold workout by Jonegrav
BikeStress: 98   Intensity: 0.75

1. WU

2. 4 x 6 sec ramp to sprint

3. 4 mins recovery

Main set:

Each set consist of
6 x 10 min
– 7 min 75 % low cadence
– 2min high 75% 100+ RPM
– 1min ramp to 15 sec sprint
– 2min RI

4. 4 x 6 seconds ramp to sprint. High rpm

5. CD

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MRC ZWO ERG 100 Min
VO2Max workout by Jonegrav
BikeStress: 104   Intensity: 0.79

High end endurance
Bookend 2x 1 min @110 %
70 minute block:
3 min segments with 20 sec @ 110 % and 2:40 @ 65-80

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MRC ZWO ERG 35 Min
Threshold workout by Jonegrav
BikeStress: 46   Intensity: 0.89

1 min recovery @ 60
ramp up then down from 80 – 120%

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MRC ZWO ERG 120 Min
Anaerobic workout by Jonegrav
BikeStress: 177   Intensity: 0.94

2 sets 7 x 70/40s @ 127%
4 x 8 min @ 102 % 5 RI

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MRC ZWO ERG 58 Min
Anaerobic workout by Jonegrav
BikeStress: 100   Intensity: 1.02

by leandro Messineo | Poison Dart Frog
All out 15 seconds 81% 2minutes x 5
5 min RI

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MRC ZWO ERG 56 Min
Anaerobic workout by Jonegrav
BikeStress: 94   Intensity: 1.01

by leandro Messineo | Poison Dart Frog
All out 15 seconds 81% 2minutes x 5,5,4

5 min RI

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MRC ZWO ERG 51 Min
Anaerobic workout by Jonegrav
BikeStress: 83   Intensity: 0.99

by leandro Messineo | Poison Dart Frog
All out 15 seconds 81% 2minutes x 5,4,3
5 min RI

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MRC ZWO ERG 121 Min
Tempo workout by Jonegrav
BikeStress: 126   Intensity: 0.79

WU
3 Min All-Out @ 115-120% FTP
5x 1 Min high rpm
10 Min Endurance Pace – 95rpm @ 65-85 %
60 min @72% x20 20 Sec bursts @ 76-90% FTP (100% FTP)
10 Min Endurance Pace – 95rpm @ 65-85 %
5x 1 Min high rpm
3 min @ 107%
CD

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MRC ZWO ERG 45 Min
Recovery workout by Jonegrav
BikeStress: 25   Intensity: 0.58
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MRC ZWO ERG 30 Min
Endurance workout by Jonegrav
BikeStress: 17   Intensity: 0.58

1 hour endurance
30 surge to 83 % every 2 minutes

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MRC ZWO ERG 63 Min
Anaerobic workout by Jonegrav
BikeStress: 105   Intensity: 1

6x 70 sec @ 127% 40s RI

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MRC ZWO ERG 82 Min
Anaerobic workout by Jonegrav
BikeStress: 104   Intensity: 0.87

6x5min over/under
Flume

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MRC ZWO ERG 50 Min
Anaerobic workout by Jonegrav
BikeStress: 85   Intensity: 1.01

30 sek 125% – 15 sek 50%

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MRC ZWO ERG 11 Min
Anaerobic workout by Jonegrav
BikeStress: 22   Intensity: 1.08

30 sek 125% – 15 sek 50%

It's One of a Kind Clone Workout


MRC ZWO ERG 23 Min
Anaerobic workout by Jonegrav
BikeStress: 44   Intensity: 1.08

30 sek 125% – 15 sek 50%

It's One of a Kind Clone Workout

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