MRC ZWO ERG 74 Min
Tempo workout by Nralcides   (public)
Stress: 66   Intensity: 0.73
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April 25, 2019
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MRC ZWO ERG 102 Min
Threshold workout by Nralcides   (public)
Stress: 115   Intensity: 0.82
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June 19, 2019
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MRC ZWO ERG 45 Min
VO2Max workout by Nralcides   (public)
Stress: 47   Intensity: 0.79
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May 18, 2019
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MRC ZWO ERG 60 Min
Endurance workout by Nralcides   (public)
Stress: 54   Intensity: 0.73
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May 10, 2019
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MRC ZWO ERG 60 Min
VO2Max workout by Nralcides   (Public)
Stress: 52   Intensity: 0.72
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July 27, 2019
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MRC ZWO ERG 140 Min
Threshold workout by Nralcides   (public)
Stress: 128   Intensity: 0.74
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June 23, 2019
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MRC ZWO ERG 82 Min
VO2Max workout by Nralcides   (public)
Stress: 108   Intensity: 0.89
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April 30, 2019
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15′ Aquecimento
3*(1’progressivo 20″suave) 2′ recupera suave
3[10*1’z5 30″ z2] recupera 5′ suave entre sets
5′ suave final



MRC ZWO ERG 93 Min
Threshold workout by Nralcides   (public)
Stress: 98   Intensity: 0.8
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May 28, 2019
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40′ Progressivo aquecer
4*2′ z4 30″ recupera
7′ suave
4*1.30″ z4 30″
5′ suave
4*1′ em z5 30″
3′ suave
4*30″ z5 30″ recupera
10′ Suave
Transição
15′ tudo suave



MRC ZWO ERG 102 Min
Threshold workout by Nralcides   (public)
Stress: 114   Intensity: 0.82
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May 16, 2019
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Rolo
20’aquecimento
8*5′ z4 simula plano cadência alta contra relógio /4’z2 recupera.
10′ Suave



MRC ZWO ERG 84 Min
VO2Max workout by Nralcides   (public)
Stress: 96   Intensity: 0.83
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April 16, 2019
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MRC ZWO ERG 75 Min
Threshold workout by Nralcides   (public)
Stress: 87   Intensity: 0.84
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May 14, 2019
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MRC ZWO ERG 63 Min
Threshold workout by Nralcides   (public)
Stress: 71   Intensity: 0.82
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April 18, 2019
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MRC ZWO ERG 110 Min
Threshold workout by Nralcides   (public)
Stress: 145   Intensity: 0.89
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May 7, 2019
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Rolo Limiar
20′ Aquecimento
8*6′ z4 /4′ z2 recupera
10′ Suave



MRC ZWO ERG 84 Min
VO2Max workout by Nralcides   (public)
Stress: 113   Intensity: 0.9
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May 23, 2019
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MRC ZWO ERG 120 Min
Tempo workout by Nralcides   (public)
Stress: 90   Intensity: 0.67
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May 4, 2019
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MRC ZWO ERG 66 Min
VO2Max workout by Nralcides   (public)
Stress: 69   Intensity: 0.79
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July 16, 2019
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20’progressivo
4*2′ max /recupera 3’+4*1′ max Recupera 3′
10′ Suave



MRC ZWO ERG 61 Min
VO2Max workout by Nralcides   (Public)
Stress: 47   Intensity: 0.68
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August 13, 2019
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20′ Aquecimento to Progressivo +5(15″sprint max 45″ suave) +5′ suave +2xs[6(10″ sprint max /20″Recupera)] 15′ entre os 2 sets suave
10′ Suave final



MRC ZWO ERG 130 Min
Threshold workout by Nralcides   (public)
Stress: 175   Intensity: 0.9
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May 1, 2019
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Rolo Limiar
20′ Aquecimento
10*6′ z4 /4′ z2 recupera
10′ Suave
Nataçao
300 LVS 200 pr ld 6
200 (25polo 25 olhar a bola)
2000 P&PB & Elástico a cada 100 m fazes 25 m em z5 aleatórios
100 PR ld 6
100 1,2,3 deslize
100 LVS relax



MRC ZWO ERG 120 Min
Threshold workout by Nralcides   (public)
Stress: 157   Intensity: 0.88
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June 4, 2019
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Rolo Limiar
20′ Aquecimento
10*5′ z4 /4′ z2 recupera
10′ Suave



MRC ZWO ERG 65 Min
VO2Max workout by Nralcides   (Public)
Stress: 72   Intensity: 0.81
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August 8, 2019
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[22:41, 7/8/2019] Pedro Triatlo: Rolo anaerobio
20′ Aquecimento Progressivo
5*2′ z4/5 recupera 3’+5*1′ z5 recupera 3′
10′ Suave final
[22:42, 7/8/2019] Pedro Triatlo: Transição
20′ Suave


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