MRC ZWO ERG 109.35 Min
Anaerobic workout by md   (public)
Stress: 187   Intensity: 1.01
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July 3, 2018
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% are max of ftp range except for 10 & 30 bursts



MRC ZWO ERG 73 Min
VO2Max workout by MD   (public)
Stress: 97   Intensity: 0.89
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July 3, 2018
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6 3-minute hard pushes, hold power at over 115% of FTP; keep power at 75% when in rest



MRC ZWO ERG 83 Min
Anaerobic workout by MD   (public)
Stress: 135   Intensity: 0.99
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July 3, 2018
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VO2 intervals are minimum % of FTP, keep power above 135%



MRC ZWO ERG 73 Min
VO2Max workout by MD   (public)
Stress: 96   Intensity: 0.89
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July 3, 2018
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Hold power at over 115% FTP for the entire interval



MRC ZWO ERG 23 Min
Anaerobic workout by MD   (public)
Stress: 32   Intensity: 0.91
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July 3, 2018
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20 sec on, 10 sec off



MRC ZWO ERG 70 Min
Threshold workout by MD   (public)
Stress: 70   Intensity: 0.78
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July 3, 2018
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5min blowout effort at above threshold; 5 mins recovery
2 x 10 mins under threshold, cadence 90-100 rpm. Do not start out too hard, use first minute to build up
5 mins rest interval in between



MRC ZWO ERG 27 Min
VO2Max workout by MD   (public)
Stress: 29   Intensity: 0.8
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July 3, 2018
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Race Warmup



MRC ZWO ERG 274.78 Min
Anaerobic workout by MD   (public)
Stress: 467   Intensity: 1.01
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July 3, 2018
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3 Small chain ring sprint (max effort) from a slow speed (30secs) followed by 3 sprints from 53:13 (max effort); V02 hill climbs at various lengths; cruise with bursts at 5min (min%FTP)



MRC ZWO ERG 85 Min
Anaerobic workout by MD   (public)
Stress: 124   Intensity: 0.93
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July 3, 2018
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Keep power below FTP and Sweetspot for the respective interval; min 130% for AC interval



MRC ZWO ERG 56.5 Min
Anaerobic workout by MD   (public)
Stress: 92   Intensity: 0.99
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July 3, 2018
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FTP % is min of range, keep above the line



MRC ZWO ERG 75 Min
VO2Max workout by MD   (public)
Stress: 107   Intensity: 0.93
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July 3, 2018
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Hold power above 120% for hill repeats



MRC ZWO ERG 50 Min
Threshold workout by MD   (public)
Stress: 58   Intensity: 0.83
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July 3, 2018
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50 min


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