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

Add 30 min @ 65% for endurance

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

(70 / 40 x 6) x 3 10 RI

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

5-7 min @ 88 – 94 %
2 min RI

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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: 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

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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 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 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 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%

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

30 sek 125% – 15 sek 50%

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