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MRC ZWO ERG 57 Min
VO2Max workout by durginiii
BikeStress: 65   Intensity: 0.83

WU: 15′ @55-65%CP, 5′ ON/OFF as 10 sec @95-105%CP/ 50 sec @55-65%CP, 5 ‘ @70-75%CP
MS: 5×1′ @ 110-120% CP (1′ @60-65%CP) + 5′ @ 75%CP
CD: 5’ @55-65%CP

Notes – do sets 1-4 @ the 110-120% CP avg power and for 5th last set go harder trying to avg at least 3-5w higher.

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MRC ZWO ERG 41 Min
VO2Max workout by durginiii
BikeStress: 38   Intensity: 0.79

WU: 15′ @55-65%CP, 5′ ON/OFF as 10 sec @95-105%CP/ 50 sec @55-65%CP, 5 ‘ @70-75%CP
MS: 5×1′ @ 110-120% CP (1′ @60-65%CP) + 5′ @ 75%CP
CD: 5’ @55-65%CP

Notes – do sets 1-4 @ the 110-120% CP avg power and for 5th last set go harder trying to avg at least 3-5w higher.

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MRC ZWO ERG 50 Min
VO2Max workout by Durginiii
BikeStress: 49   Intensity: 0.81

WU: 15′ @ 55-65%CP CP, 5′ ON/OFF as 10 sec @95-105%CP/ 50 sec @55-65%CP, 5 ‘ @70-75%CP
MS: 20×30″ @ 115-120% CP (30″ @65%CP)
CD: 5’ @ .55-.65 CP

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MRC ZWO ERG 60 Min
VO2Max workout by Durginiii
BikeStress: 63   Intensity: 0.8

WU: 10′ @55-65%CP, 5′ ON/OFF as 10 sec @95-105%CP/ 50 sec @55-65%CP, 5 ‘ @70-75%CP
MS: 20×30″ @ 110-120% CP (30″ @55-60%CP)
CD:10’@55-65

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MRC ZWO ERG 60 Min
Threshold workout by durginiii
BikeStress: 71   Intensity: 0.84

ds

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MRC ZWO ERG 59 Min
Threshold workout by durginiii
BikeStress: 76   Intensity: 0.88

varied cp6

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MRC ZWO ERG 60 Min
Threshold workout by Durginiii
BikeStress: 76   Intensity: 0.87

varied cp

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MRC ZWO ERG 60 Min
Threshold workout by Durginiii
BikeStress: 71   Intensity: 0.84

Workout type: Bike
WU: 10′ @ 65-75% CP
MS: 3 x (5′ @ 90%, 5′ @75%, 5′ @ 95%)
CD: 5′ @ 60-65 CP (z1)
Planned Time: 1:00

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MRC ZWO ERG 60 Min
Tempo workout by Durginiii
BikeStress: 71   Intensity: 0.84

Workout type: Bike
WU: 10′ @ 65-75% CP
MS: 3 x (5′ @ 80%, 5′ @85%, 5′ @ 95%)
CD: 5′ @ 60-65 CP (z1)
Planned Time: 1:00

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MRC ZWO ERG 59 Min
Threshold workout by Durginiii
BikeStress: 76   Intensity: 0.88

Workout type: Bike
WU: 10′ @ 65-75% CP
MS: 2 x (4′ @ 105% CP, 1′ @ 65% CP, 10′ @ 85% CP, 7′ @ 95% CP)
CD: 5′ @ 60-65 CP (z1)
Planned Time: 1:00

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MRC ZWO ERG 70 Min
Tempo workout by Durginiii
BikeStress: 77   Intensity: 0.82

WU: 10′ @ 65% CP, 5′ on/off as 15 sec @ 105% CP / 45 sec @ 70% CP, 5′ @ 75% CP
MS: 10′ @ 90%CP, 10′ @ 80% CP, 10′ @ 85% CP
5′ @ 70%
5′ @ 95%CP
5′ @ 100% CP
CD: 5′ @ 60-65 CP (z1)

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MRC ZWO ERG 65 Min
Threshold workout by Durginiii
BikeStress: 73   Intensity: 0.83

WU: 10′ @ 65% CP, 5′ on/off as 15 sec @ 105% CP / 45 sec @ 70% CP, 5′ @ 75% CP
MS: 2×5′ @ 90%CP (1′ @ 65%CP)
10′ @ 80% CP
2×5′ @ 95%CP (1.5′ @ 65%CP)
5′ @ 100% CP
CD: 5′ @ 60-65 CP (z1)
Planned Time: 0:55

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MRC ZWO ERG 59.5 Min
Threshold workout by Durginiii
BikeStress: 79   Intensity: 0.89

WU: 10′ @ 65% CP, 5′ on/off as 30 sec @ 90% CP / 30 sec @ 70% CP, 5′ @ 75% CP
MS: 3×5 min as 15 seconds all out + 4:45 min @ 100% CP with 1.5′ @ 65% CP (z1) as recovery
15′ as 2′ 110% CP, 2′ 95% CP, 1′ @70% CP
CD: 5′ @ 60-65 CP (z1)
Planned Time: 1:00

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MRC ZWO ERG 60 Min
Tempo workout by durginiii
BikeStress: 69   Intensity: 0.83

WU: 5′ @ 65-70% CP
MS: 3×15′ as 5’@80%, 5′ @95%, 5′ @85% CP (1.5′ @60%)
CD: 5’@ 65% CP

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MRC ZWO ERG 60 Min
Tempo workout by durginiii
BikeStress: 62   Intensity: 0.79

WU: 10 min build up 70-75% CP
MS: 3x (12 min 80-85% CP ON/ 3 min 70-75% CP OFF)
CD: 5 min spin up legs build down 65-70% CP

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MRC ZWO ERG 60 Min
Tempo workout by durginiii
BikeStress: 69   Intensity: 0.83

WU: 10′ @ 75% CP
MS: do 5′ @ 75%CP and every 5′ increase 5% until you get to 95% and start again (45 min total)
CD: 5′ 70%CP

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MRC ZWO ERG 60 Min
Tempo workout by Durginiii
BikeStress: 71   Intensity: 0.84

WU: 5′ @ 75% CP
MS: do 5′ @ 75%CP and every 5′ increase 5% until you get to 95% and start again (50 min total)
CD: 5′ 70%CP

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MRC ZWO ERG 65 Min
Tempo workout by Durginiii
BikeStress: 75   Intensity: 0.83

Bike
WU: 10′ @ 75% CP
MS: 4×10′ as 1st @ 75-80% CP, 2nd @ 80-85% CP, 3rd @ 85-90% CP, 4th @ 90-95% CP, (2.5′ z1 as rest in between)
CD: 5′ 70%CP
Planned Time: 1:05

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MRC ZWO ERG 60 Min
Tempo workout by durginiii
BikeStress: 66   Intensity: 0.81

WU: 10′ @ 75% CP
MS: 4×8′ as 1st @ 75-80% CP, 2nd @ 80-85% CP, 3rd @ 85-90% CP, 4th @ 90-95% CP, (2.5′ z1 as rest in between)
CD: 5′ 70%CP

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MRC ZWO ERG 60 Min
Tempo workout by Durginiii
BikeStress: 76   Intensity: 0.87

Workout type: Bike
WU: 10′ @ 75% CP
MS: start with 5′ @ 85% CP (5′ 80% CP) and repeat 3 more sets increaseing power 5% each set and keep rest the same (80%CP)
CD: 5′ 70% CP
Planned Time: 0:55

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MRC ZWO ERG 60 Min
Tempo workout by Durginiii
BikeStress: 67   Intensity: 0.82

Workout type: Bike
WU: 10′ @ 75% CP
MS: start with 5′ @ 80% CP (10′ 75% CP) and repeat 3 more sets increaseing power 5% each set and keep rest the same 75%CP)
CD: 5′ 70% CP
Planned Time: 60

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MRC ZWO ERG 110 Min
Tempo workout by Durginiii
BikeStress: 123   Intensity: 0.82

Ride 10’@70 1:35h @ 80%CP and last 15′ @ 95%CP
Planned Time: 2:00

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MRC ZWO ERG 90 Min
Tempo workout by durginiii
BikeStress: 106   Intensity: 0.84

after 20 min 60-65% as warm ip do:
6x (7′ @ 80%CP, 3′ @ 95%CP, 1′ @ 110%CP), 4 min ez as cooldown
if outdoor, ride 2-2.5hr @80-85% CP
Planned Time: 1:30

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MRC ZWO ERG 90 Min
Tempo workout by durginiii
BikeStress: 96   Intensity: 0.8

Workout Description:
WU- 10′ @ 60-70%
MS: ride 3×20′ @ 85-90%CP with 3′ @ 70-75% CP as recovery, reminder 65% CP
Perceived Exertion 1 to 10 (Z1= 2, Z2=2-3, Z3=3-4, Z4=4-6, Z5=6-7)

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MRC ZWO ERG 60 Min
Tempo workout by durginiii
BikeStress: 71   Intensity: 0.84

WU: 5′ @ 65-70% CP
MS: 3×15′ as 5’@80%, 5′ @95%, 5′ @85% CP (1.5′ @60%)
CD: 5’@ 65% CP

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

Workout type: Bike
after 10 min 65% CP, do 15′ @ 80% CP followed by 5′ @ 95% CP and repeat 5 times. reminder 65% CP
Planned Time: 2:00

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MRC ZWO ERG 160 Min
Tempo workout by Durginiii
BikeStress: 179   Intensity: 0.82

after 10 min 65% CP, do 15′ @ 80% CP followed by 5′ @ 95% CP and repeat 5 times. reminder 65% CP
Planned Time: 2:00

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MRC ZWO ERG 75 Min
Tempo workout by durginiii
BikeStress: 82   Intensity: 0.81

75-

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MRC ZWO ERG 60 Min
Tempo workout by Durginiii
BikeStress: 58   Intensity: 0.76

Workout Description:
WU: 10 min 60-65%CP
MS: do 3x (12 min 80-85%CP/ 3 min 70-75%CP)
CD: 5 min 70%CP

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MRC ZWO ERG 60 Min
Tempo workout by Durginiii
BikeStress: 69   Intensity: 0.83

15′ 75
45 85

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