MRC ZWO ERG 108 Min
Threshold workout by VahurSepp   (Public)
Stress: 113   Intensity: 0.79
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August 8, 2019
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Try to maintain a consistent 80-90 rpm cadence.



MRC ZWO ERG 85 Min
Anaerobic workout by VahurSepp   (Public)
Stress: 679   Intensity: 2.19
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July 29, 2019
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4×1 minute intervals with 20 min warm-up



MRC ZWO ERG 85 Min
VO2Max workout by VahurSepp   (Public)
Stress: 104   Intensity: 0.85
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August 19, 2019
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Cadences for both efforts should be above 90 rpm. Under efforts should
be 90% of FTP/FTHR, over efforts should be 110% FTP/FTHR.



MRC ZWO ERG 75 Min
Endurance workout by VahurSepp   (Public)
Stress: 50   Intensity: 0.63
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August 22, 2019
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Cadence 95rpm+ during the efforts and drop below 95rpm for the rests
Zones: Threshold zone for TT efforts and active recovery for rests



MRC ZWO ERG 65 Min
Threshold workout by VahurSepp   (Public)
Stress: 62   Intensity: 0.75
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August 8, 2019
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Hold a cadence of 95+ rpm for the efforts. The active recovery should be easy spinningwith very low resistance.



MRC ZWO ERG 74 Min
Tempo workout by VahurSepp   (Public)
Stress: 65   Intensity: 0.72
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August 8, 2019
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Hold 95+ rpm ond HrZ5 for the efforts, building the cadence for the maximal last minute surge. Active recovery should be at 90 rpm with very low resistance.



MRC ZWO ERG 75 Min
Tempo workout by VahurSepp   (Public)
Stress: 66   Intensity: 0.72
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August 8, 2019
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Hold 95+ rpm ond HrZ5 for the efforts, building the cadence for the maximal last minute surge. Active recovery should be at 90 rpm with very low resistance.



MRC ZWO ERG 75 Min
Tempo workout by VahurSepp   (Public)
Stress: 66   Intensity: 0.72
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September 10, 2019
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Hold 95+ rpm and HrZ5 for the efforts, building the cadence for the maximal last minute surge. Active recovery should be at 90 rpm with very low resistance.



MRC ZWO ERG 80 Min
Threshold workout by VahurSepp   (Public)
Stress: 90   Intensity: 0.82
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August 15, 2019
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Cadence 90 rpm + during the efforts but allow to drop during recovery
Zones: Sweet-Spot HRZ high 3 – low 4 / PZ 88-93% FTP. Threshold HRZ 4 / PZ 100% FTP



MRC ZWO ERG 65 Min
VO2Max workout by VahurSepp   (Public)
Stress: 48   Intensity: 0.66
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August 8, 2019
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For the 20 second efforts cadence should be 95+ rpm and, if using powermeter, 120% of FTP. For heartrate users, it`s a sustained sprint.
For the 40 sec recoveries and longer recovery blocks just spin easy



MRC ZWO ERG 20 Min
Anaerobic workout by VahurSepp   (Public)
Stress: 83   Intensity: 1.57
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August 7, 2019
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