MRC ZWO ERG 101 Min
Threshold workout by CrossF   (Public)
Stress: 123   Intensity: 0.85
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August 16, 2019
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Basic LTHR #2
1. 5x1min sets of cadence drills in Tempo(80%) with 1min recovery.
2. 10 min. of easy pedaling (65%)
3. 2-3x15min FTP with (95/100/105%)
4. Spin to cool down below(55%)



MRC ZWO ERG 149 Min
VO2Max workout by CrossF   (Public)
Stress: 186   Intensity: 0.86
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August 16, 2019
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Tough 3.5 hr ride
1. Warmup up easy riding up to endurance with 3x 1 min pedaling intervals.(55-65%)
2. Ride endurance in 90-100rpm for 1 hr. (65%)
3. 2x15min FTP (95%) efforts with bursts at the end of each minute. 10 min rest
4. Tempo for 30 min (80%)
5. 6×3 min VO2’s (115%)
6. Spin to cool down for 15 min. (55%)



MRC ZWO ERG 186 Min
Anaerobic workout by CrossF   (Public)
Stress: 246   Intensity: 0.89
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August 16, 2019
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VO2’s, Threshold and Sweet spot
1. Warm up to endurance(15min)
2. Build up to VO2’s 8x1min
3. 15 min. Tempo(80%)
4. 4x10min FTP intervals(105%) 10 min rest
5. 45 min of Sweet Spot(90%)
6. Spin to cool down below(55%)



MRC ZWO ERG 186 Min
Anaerobic workout by CrossF   (Public)
Stress: 246   Intensity: 0.89
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August 16, 2019
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VO2’s, Threshold and Sweet spot
1. Warm up to endurance(15min)
2. Build up to VO2’s 8x1min
3. 15 min. Tempo(80%)
4. 4x10min FTP intervals(105%) 10 min rest
5. 45 min of Sweet Spot(90%)
6. Spin to cool down below(55%)



MRC ZWO ERG 155 Min
Anaerobic workout by CrossF   (Public)
Stress: 201   Intensity: 0.88
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August 16, 2019
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Tempo with Bursts and VO2 max’s
1. Warm up to endurance
2. 30 min of Tempo(83%)with a 10sec burst(140%) at the end of each minute. (5 min recovery)
3. 3x5min VO2 max’s(115%)
4. Spin down to recover below(55%)



MRC ZWO ERG 116 Min
VO2Max workout by CrossF   (Public)
Stress: 144   Intensity: 0.86
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August 16, 2019
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LTHR with AC bursts
1. Warm up to endurance with pedaling drills.
2. 2×20 min LTHR with 30sec bursts after every 2 min (10min rest)
3. 2x5min VO2 max (115%) with 5min rest
4. Spin to cool down below (55%)



MRC ZWO ERG 108 Min
Anaerobic workout by CrossF   (Public)
Stress: 141   Intensity: 0.88
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August 16, 2019
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Threshold with AC Intervals
1. Warmup for 15 min building up to endurance.
2. 3x 1min pedaling intervals at 110rpm
3. 4x 10min FTP (103%) intervals at 100rpm. (5 min rest)
4. 4x 1min all out (>140%). 2 min rest
5. Spin to cool down below (55%)



MRC ZWO ERG 75 Min
Anaerobic workout by CrossF   (Public)
Stress: 86   Intensity: 0.82
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August 16, 2019
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FTP with AC Bursts
1. Warm up for 15 min up to endurance pace with 3x 1min. pedal intervals
2. 2×15 FTP (90ish%) with a burst at the end of every minute. (130%) 10 min rest.
3. Spin to cool down below (55%).



MRC ZWO ERG 149 Min
VO2Max workout by CrossF   (Public)
Stress: 187   Intensity: 0.86
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August 16, 2019
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Tough 3.5 hr ride
1. Warmup up easy riding up to endurance with 3x 1 min pedaling intervals.(55-65%)
2. Ride endurance in 90-100rpm for 1 hr. (65%)
3. 2x15min FTP (95%) efforts with bursts at the end of each minute. 10 min rest
4. Tempo for 30 min (80%)
5. 6×3 min VO2’s (115%)
6. Spin to cool down for 15 min. (55%)



MRC ZWO ERG 202 Min
VO2Max workout by CrossF   (Public)
Stress: 224   Intensity: 0.81
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August 16, 2019
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FTP, Tempo and VO2 max
1. begin warmup with 3×1 min(110+ rpm (55%)
2. Endurance section, relaxed 90-100 rpm (65%)
3. 2×15 min FTP (90% and 105%)
4. 30min Tempo (80%)
5. 6x 3min VO2 (115%)



MRC ZWO ERG 202 Min
VO2Max workout by CrossF   (Public)
Stress: 231   Intensity: 0.82
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August 16, 2019
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FTP, Tempo and VO2 max
1. begin warmup with 3×1 min(110+ rpm (55%)
2. Endurance section, relaxed 90-100 rpm (65%)
3. 2×15 min FTP (90% and 105%)
4. 30min Tempo (80%)
5. 6x 3min VO2 (115%)



MRC ZWO ERG 159 Min
Threshold workout by CrossF   (Public)
Stress: 181   Intensity: 0.82
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August 16, 2019
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Stop VO2’s if unable to keep power above threshold



MRC ZWO ERG 211 Min
VO2Max workout by CrossF   (Public)
Stress: 237   Intensity: 0.82
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August 16, 2019
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FTP, Tempo, and VO2 Max Love Child



MRC ZWO ERG 108 Min
Threshold workout by CrossF   (Public)
Stress: 121   Intensity: 0.82
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August 16, 2019
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Time Trial FTP efforts (6min x 6)



MRC ZWO ERG 123 Min
Anaerobic workout by CrossF   (Public)
Stress: 160   Intensity: 0.88
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August 16, 2019
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FT Ramp intervals till failure + Anaerobic Capacity efforts



MRC ZWO ERG 100 Min
Tempo workout by CrossF   (Public)
Stress: 108   Intensity: 0.8
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August 16, 2019
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Endurance with FTP and Tempo



MRC ZWO ERG 102 Min
Threshold workout by CrossF   (Public)
Stress: 108   Intensity: 0.79
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August 16, 2019
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Race Winning Intervals #2
1. 30 minute warmup. 10 min easy. 10 min building from Tempo to Threshold, then 10 min riding easy.
2. 5 min at Threshold
3. 2 min just above Threshold
4. (x3) Threshold for 5 min, then raise above Threshold for 2 min and recover for 10 min.
5. Cool down for 20 min



MRC ZWO ERG 90 Min
Endurance workout by DanG47   (Public)
Stress: 50   Intensity: 0.57
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August 16, 2019
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MRC ZWO ERG 55.6 Min
Anaerobic workout by GoGo   (Public)
Stress: 82   Intensity: 0.93
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August 15, 2019
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Speed



MRC ZWO ERG 55.6 Min
Anaerobic workout by GoGo   (Public)
Stress: 80   Intensity: 0.92
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August 15, 2019
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Speed



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 Min
workout by   (public)
Stress:   Intensity:
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August 14, 2019
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kj



MRC ZWO ERG Min
workout by   (public)
Stress:   Intensity:
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August 14, 2019
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MRC ZWO ERG 54.8 Min
Anaerobic workout by GoGo   (Public)
Stress: 79   Intensity: 0.93
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August 14, 2019
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Speed



MRC ZWO ERG 54.8 Min
Anaerobic workout by GoGo   (Public)
Stress: 77   Intensity: 0.91
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August 14, 2019
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Speed



MRC ZWO ERG 100 Min
Tempo workout by Innocentipac   (Public)
Stress: 125   Intensity: 0.86
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August 14, 2019
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Build and Hold – 1hr 40



MRC ZWO ERG 122 Min
Threshold workout by avidgoffer   (Public)
Stress: 149   Intensity: 0.85
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August 13, 2019
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MRC ZWO ERG 120 Min
Anaerobic workout by avidgoffer   (Public)
Stress: 153   Intensity: 0.87
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August 13, 2019
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MRC ZWO ERG 120 Min
Anaerobic workout by avidgoffer   (Public)
Stress: 138   Intensity: 0.82
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August 13, 2019
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MRC ZWO ERG 123.3 Min
VO2Max workout by avidgoffer   (Public)
Stress: 144   Intensity: 0.83
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August 13, 2019
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MRC ZWO ERG 123.3 Min
VO2Max workout by avidgoffer   (Public)
Stress: 144   Intensity: 0.83
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August 13, 2019
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MRC ZWO ERG 119.9 Min
VO2Max workout by avidgoffer   (Public)
Stress: 134   Intensity: 0.81
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August 13, 2019
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MRC ZWO ERG 46.2 Min
Threshold workout by Phil K   (Public)
Stress: 52   Intensity: 0.82
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August 13, 2019
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MRC ZWO ERG 60 Min
Threshold workout by Aleliut   (Public)
Stress: 80   Intensity: 0.89
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August 13, 2019
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MRC ZWO ERG 46.2 Min
Threshold workout by Phil K   (Public)
Stress: 51   Intensity: 0.81
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August 13, 2019
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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 60 Min
Anaerobic workout by Aleliut   (Public)
Stress: 84   Intensity: 0.91
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August 13, 2019
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MRC ZWO ERG 75 Min
Anaerobic workout by Aleliut   (Public)
Stress: 109   Intensity: 0.93
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August 13, 2019
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MRC ZWO ERG 90 Min
Anaerobic workout by Aleliut   (Public)
Stress: 132   Intensity: 0.93
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August 13, 2019
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MRC ZWO ERG 90 Min
Anaerobic workout by Aleliut   (Public)
Stress: 132   Intensity: 0.93
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August 13, 2019
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MRC ZWO ERG 75 Min
Anaerobic workout by Aleliut   (Public)
Stress: 114   Intensity: 0.95
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August 12, 2019
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MRC ZWO ERG 60 Min
VO2Max workout by Aleliut   (Public)
Stress: 89   Intensity: 0.94
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August 12, 2019
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MRC ZWO ERG 90 Min
VO2Max workout by Aleliut   (Public)
Stress: 135   Intensity: 0.94
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August 12, 2019
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MRC ZWO ERG 75 Min
VO2Max workout by Aleliut   (Public)
Stress: 111   Intensity: 0.94
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August 12, 2019
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MRC ZWO ERG 70 Min
VO2Max workout by Aleliut   (Public)
Stress: 106   Intensity: 0.95
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August 12, 2019
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MRC ZWO ERG 60 Min
VO2Max workout by Aleliut   (Public)
Stress: 90   Intensity: 0.94
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August 12, 2019
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MRC ZWO ERG 75 Min
VO2Max workout by Aleliut   (Public)
Stress: 111   Intensity: 0.94
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August 12, 2019
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MRC ZWO ERG 75 Min
VO2Max workout by Aleliut   (Public)
Stress: 101   Intensity: 0.89
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August 12, 2019
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MRC ZWO ERG 60 Min
VO2Max workout by Aleliut   (Public)
Stress: 84   Intensity: 0.91
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August 12, 2019
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MRC ZWO ERG 60 Min
VO2Max workout by Aleliut   (Public)
Stress: 84   Intensity: 0.91
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August 12, 2019
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