MRC ZWO ERG 60 Min
VO2Max workout by MJB   (public)
Stress: 66   Intensity: 0.81
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July 3, 2018
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30-30’s
25 sets



MRC ZWO ERG 59 Min
VO2Max workout by m_p_h   (public)
Stress: 78   Intensity: 0.89
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July 3, 2018
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Short, hard intervals at 120% FTP



MRC ZWO ERG 59 Min
VO2Max workout by velo   (public)
Stress: 83   Intensity: 0.92
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July 3, 2018
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6-5-5-4X1’@120%,1’@60%,3′



MRC ZWO ERG 52.5 Min
VO2Max workout by Foz   (public)
Stress: 61   Intensity: 0.83
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July 3, 2018
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Power zone 5 workout



MRC ZWO ERG 58 Min
VO2Max workout by velo   (public)
Stress: 71   Intensity: 0.86
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July 3, 2018
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2 X4 X3′”106%



MRC ZWO ERG 60 Min
VO2Max workout by Stefan Rider   (public)
Stress: 59   Intensity: 0.77
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July 3, 2018
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Thirty sets of 30s at 120% FTP with 30s rest



MRC ZWO ERG 60 Min
VO2Max workout by Stefan Rider   (public)
Stress: 68   Intensity: 0.82
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July 3, 2018
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Fifteen sets of 1 minute efforts at 120% FTP with 1 minute rest



MRC ZWO ERG 60 Min
VO2Max workout by Stefan Rider   (public)
Stress: 75   Intensity: 0.87
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July 3, 2018
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ten 2 min Efforts at 115% FTP



MRC ZWO ERG 51.5 Min
VO2Max workout by MH   (public)
Stress: 78   Intensity: 0.96
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July 3, 2018
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3×7’@120%



MRC ZWO ERG 55 Min
VO2Max workout by Liz   (public)
Stress: 67   Intensity: 0.85
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July 3, 2018
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Hard – 1 hour 3 weeks out



MRC ZWO ERG 60 Min
VO2Max workout by PBiru   (public)
Stress: 75   Intensity: 0.87
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July 3, 2018
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intensieve intervaltraining



MRC ZWO ERG 63 Min
VO2Max workout by Leon   (public)
Stress: 82   Intensity: 0.88
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July 3, 2018
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5 mins Z5 x 2, 2 mins Z4 x 3



MRC ZWO ERG 60 Min
VO2Max workout by Sjef van Zwet   (public)
Stress: 67   Intensity: 0.82
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July 3, 2018
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1 Hour training:
10 min incremental warm-up
3x(5+10min) 90%/50% V02 Max
5 min easy rolling
See: Time Effective Cycling Training by Jesper Bondo Medhus, MD



MRC ZWO ERG 60 Min
VO2Max workout by GJones   (public)
Stress: 64   Intensity: 0.8
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July 3, 2018
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10 min warm up – easy spinning, high cadence
2x
(2 min fast pedal – easy gear, 105rpm+, aerobars
1 min recovery between efforts)
5 min easy recovery
Power Intervals
Aerobars, 90+rpm
As hard as you can go!
3 min Power Interval
3 min recovery
3 min Power Interval
3 min recovery
2 min Power Interval
2 min recovery
2 min Power Interval
2 min recovery
2 min Power Interval
3 min recovery
1 min Power Interval
1 min recovery
1 min Power Interval
1 min recovery
1 min



MRC ZWO ERG 57 Min
VO2Max workout by GJones   (public)
Stress: 61   Intensity: 0.8
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July 3, 2018
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Warm up
3 min easy spinning, high cadence
3x
(1 min fast pedal – easy gear, 105rpm+, aerobars
1 min recovery after each effort)
Power Intervals
Aerobars, 90+rpm
As hard as you can go!
3 min Power Interval
3 min recovery
2 min Power Interval
2 min recovery
1 min Power Interval
3 min recovery
3 min Power Interval
3 min recovery
2 min Power Interval
2 min recovery
1 min Power Interval
3 min recovery
1 min Power Interval
1 min recovery
1 min Power Interval
1 min reco



MRC ZWO ERG 60 Min
VO2Max workout by GJones   (public)
Stress: 70   Intensity: 0.83
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July 3, 2018
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5 min warm up – easy spinning, high cadence
3x
(1 min fast pedal – easy gear, 105rpm+, aerobars
1 min recovery between efforts)
2 min recovery
Power Intervals
Aerobars, 90+rpm
As hard as you can go!
3 min Power Interval
2 min recovery
2 min Power Interval
2 min recovery
1 min Power Interval
3 min recovery
3 min Power Interval
2 min recovery
3 min Power Interval
2 min recovery
2 min Power Interval
3 min recovery
2 min Power Interval
1 min recovery
1 min Power I



MRC ZWO ERG 55 Min
Test workout by GJones   (public)
Stress: 66   Intensity: 0.85
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July 3, 2018
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10 min warm up – easy spinning, high cadence
2x
(1 min Power Interval
Aerobars, 90-95rpm
1 min easy recovery between efforts)
4 min easy recovery
FIELD TEST #1
8 min Power Interval
Aerobars, 90-95rpm
Record average power and/or heart rate
10 mins easy recovery – keep spinning legs to flush lactate
FIELD TEST #2
8 min Power Interval
Aerobars, 90-95rpm
Record average power and/or heart rate
12 min easy cool down
10 min warm up – easy spinning, high cadence
2x



MRC ZWO ERG 51 Min
VO2Max workout by bob   (public)
Stress: 75   Intensity: 0.94
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July 3, 2018
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45



MRC ZWO ERG 61 Min
VO2Max workout by DCH   (public)
Stress: 79   Intensity: 0.88
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July 3, 2018
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8 Simple Intervals of 2min@110% FTP & 5 min@75%FTP



MRC ZWO ERG 60 Min
VO2Max workout by DS   (public)
Stress: 81   Intensity: 0.9
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July 3, 2018
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TTT training for 3 man event. 1 minute above threshold, 2 minutes under threshold



MRC ZWO ERG 52 Min
VO2Max workout by wb   (public)
Stress: 78   Intensity: 0.95
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July 3, 2018
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7×3



MRC ZWO ERG 57 Min
VO2Max workout by Shippy   (public)
Stress: 75   Intensity: 0.89
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July 3, 2018
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Intervals to improve V02 max



MRC ZWO ERG 58 Min
VO2Max workout by HFL   (public)
Stress: 64   Intensity: 0.81
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July 3, 2018
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4 x 4 minutes intervals just over Threshold. 3 minutes rest



MRC ZWO ERG 65 Min
VO2Max workout by AussieMikeinSD   (public)
Stress: 76   Intensity: 0.84
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July 3, 2018
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Name: 4 x 3-minutes @ 6-minute power
Description: 4 x 3-minutes @ 6-minute power (ride 6 minutes easy between each rep). Total time is 70 minutes, including 20 minutes easy before commencing the reps.



MRC ZWO ERG 62 Min
VO2Max workout by Eric   (public)
Stress: 71   Intensity: 0.83
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July 3, 2018
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Warm up with 4 sets at 4min @ 108%, 4 min rest inbetween sets