MRC ZWO ERG 90 Min
Anaerobic workout by Jonegrav   (public)
Stress: 113   Intensity: 0.87
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March 13, 2019
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Add 30 min @ 65% for endurance



MRC ZWO ERG 75 Min
Anaerobic workout by Jonegrav   (public)
Stress: 105   Intensity: 0.92
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March 13, 2019
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(70 / 40 x 6) x 3 10 RI



MRC ZWO ERG 120 Min
Endurance workout by Jonegrav   (public)
Stress: 95   Intensity: 0.69
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May 8, 2019
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Endurance



MRC ZWO ERG 90 Min
Tempo workout by Jonegrav   (public)
Stress: 100   Intensity: 0.81
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March 11, 2019
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5-7 min @ 88 – 94 %
2 min RI



MRC ZWO ERG 111 Min
Anaerobic workout by Jonegrav   (public)
Stress: 132   Intensity: 0.84
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March 15, 2019
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MRC ZWO ERG 90 Min
Anaerobic workout by Jonegrav   (public)
Stress: 89   Intensity: 0.77
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March 14, 2019
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High end endurance (75%) With 4 x 20 s high rpm sprints



MRC ZWO ERG 120 Min
Anaerobic workout by Jonegrav   (public)
Stress: 76   Intensity: 0.61
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May 8, 2019
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Week 2 Day 3
5 x 5 sec sprints



MRC ZWO ERG 150 Min
Endurance workout by Jonegrav   (public)
Stress: 111   Intensity: 0.67
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May 8, 2019
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Week 2 Day 2



MRC ZWO ERG 90 Min
Anaerobic workout by Jonegrav   (public)
Stress: 113   Intensity: 0.87
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May 6, 2019
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Polarisert 1.2.1
Week 2 Day 1
3x(30/15) @120-130 3RI



MRC ZWO ERG 210 Min
Anaerobic workout by Jonegrav   (public)
Stress: 169   Intensity: 0.7
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May 6, 2019
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polarisert 1.1.6 Endurance
Week 1 Day 6
5 x 15 sec sprints



MRC ZWO ERG 90 Min
Threshold workout by Jonegrav   (public)
Stress: 117   Intensity: 0.88
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May 6, 2019
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Polarisert 1.1.5
Week 1 Day 5
(5×7) @ 102-105% 2RI



MRC ZWO ERG 150 Min
Anaerobic workout by Jonegrav   (public)
Stress: 104   Intensity: 0.65
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May 6, 2019
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Polarisert 1.1.3
Week 1 Workout 3
Z2 5s sprints



MRC ZWO ERG 120 Min
Endurance workout by Jonegrav   (public)
Stress: 94   Intensity: 0.69
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May 6, 2019
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polarisert 1.1.2 Rolig
Week 1 Workout 2
2 hr steady



MRC ZWO ERG 90 Min
Threshold workout by Jonegrav   (public)
Stress: 117   Intensity: 0.88
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May 6, 2019
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Polarisert W1D1
1.1.1 (5×7) @ 105 % 2RI



MRC ZWO ERG 38 Min
Anaerobic workout by Jonegrav   (public)
Stress: 61   Intensity: 0.99
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May 22, 2019
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2 sets (60 / 30) x 5 @130%
1 set (30/15) x 13 @125%



MRC ZWO ERG 30 Min
Endurance workout by Jonegrav   (public)
Stress: 23   Intensity: 0.68
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April 14, 2019
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30 min endurance
30 surge to 83 % every 2 minutes



MRC ZWO ERG 60 Min
Tempo workout by Jonegrav   (public)
Stress: 49   Intensity: 0.7
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April 14, 2019
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1 hour endurance
30 surge to 83 % every 2 minutes



MRC ZWO ERG 84 Min
Threshold workout by Jonegrav   (public)
Stress: 99   Intensity: 0.84
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April 28, 2019
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4 x 15 min SS 88-94%
3 min RI



MRC ZWO ERG 120 Min
Threshold workout by Jonegrav   (public)
Stress: 144   Intensity: 0.85
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April 16, 2019
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6 x 15 min SS 88-94%
3 min RI



MRC ZWO ERG 30 Min
Endurance workout by Jonegrav   (public)
Stress: 21   Intensity: 0.65
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March 14, 2019
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Endurance // TSS Filler // Spinups
120+ RPM on 30 second at 92%



MRC ZWO ERG 90 Min
Tempo workout by Jonegrav   (public)
Stress: 99   Intensity: 0.81
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March 17, 2019
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1hr total tempo



MRC ZWO ERG 30 Min
Endurance workout by Jonegrav   (public)
Stress: 20   Intensity: 0.63
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March 13, 2019
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Endurance // TSS Filler



MRC ZWO ERG 90 Min
Anaerobic workout by Jonegrav   (public)
Stress: 78   Intensity: 0.72
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March 13, 2019
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endurance



MRC ZWO ERG 120 Min
VO2Max workout by Jonegrav   (public)
Stress: 169   Intensity: 0.92
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March 25, 2019
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10x 3 @ 110% 1 min RI
3 x (15sec @150% 14 min @95)
5 min RI



MRC ZWO ERG 96 Min
Anaerobic workout by Jonegrav   (public)
Stress: 151   Intensity: 0.97
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March 22, 2019
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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



MRC ZWO ERG 120 Min
Tempo workout by Jonegrav   (public)
Stress: 133   Intensity: 0.82
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April 16, 2019
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Do these to take a little toll off the 20 minute intervals with a minute break, or use them to get ready for 20 minutes @ Sweetspot
Its enough break to keep the fatuige at bay, but short enough to get a little breather and full benefit of time spent in higher intensity

4×20 min Sweetspot (2 x10 1 min RI)

20 min segments:
10 x 2 @ 88 %
1 min RI



MRC ZWO ERG 105 Min
Threshold workout by Jonegrav   (public)
Stress: 94   Intensity: 0.73
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March 25, 2019
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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



MRC ZWO ERG 100 Min
VO2Max workout by Jonegrav   (public)
Stress: 103   Intensity: 0.78
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March 31, 2019
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High end endurance
Bookend 2x 1 min @110 %
70 minute block:
3 min segments with 20 sec @ 110 % and 2:40 @ 65-80



MRC ZWO ERG 60 Min
Threshold workout by Jonegrav   (public)
Stress: 77   Intensity: 0.88
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May 8, 2019
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Long WU
6 x 4 min @ 105
45 sec RI



MRC ZWO ERG 60 Min
Anaerobic workout by Jonegrav   (public)
Stress: 70   Intensity: 0.84
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May 8, 2019
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VO2#2
WU: Ramp up
1: 3 x 1min @ 75% High rpm (RI 1min)
2: 4 x 30 sec @180% into 1min @ 110% High rpm (RI 8min)
3: 3 x 1min @ 75% High rpm (RI 1min)
CD: Ramp down


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