MRC ZWO ERG 75 Min
Threshold workout by Dukerojo   (private)
Stress: 99   Intensity: 0.89
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May 21, 2019
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Description
Nightcap -1 is 4×10-minute intervals at 102% FTP with 5-minute recoveries between intervals.

Goals
The goals when working slightly above your current FTP are to both improve muscular endurance as well as to accustom your mind and body to the discomfort of working slightly outside of your current sustainable power capability with the further intent of slightly extending that capability.



MRC ZWO ERG 75 Min
Threshold workout by Dukerojo   (private)
Stress: 94   Intensity: 0.87
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May 21, 2019
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Description
Rogers +4 is 5×7-minute intervals at 102% FTP with 3.5-minute recoveries between intervals.

Goals
The goals when working slightly above your current FTP are to both improve muscular endurance as well as to accustom your mind and body to the discomfort of working slightly outside of your current sustainable power capability with the further intent of slightly extending that capability.



MRC ZWO ERG 75 Min
Threshold workout by Dukerojo   (private)
Stress: 92   Intensity: 0.86
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May 20, 2019
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Description
Mansfield +2 is 6×5-minute intervals at 105% FTP with 4-minute recoveries following each interval.

Goals
The goal of supra-threshold workouts is to extend high power over greater durations, and each similar version of this particular type of suffering will include more or longer work intervals while the recovery valleys will often shrink from training phase to training phase.

These intervals are also an ideal time to begin bridging the gap between power in an upright riding position and power in an aerodynamic position.

Strive to your keep your cadence above 90rpm



MRC ZWO ERG 80 Min
Threshold workout by massarob   (private)
Stress: 97   Intensity: 0.85
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May 20, 2019
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3×12 @ 360×0.9



MRC ZWO ERG 75 Min
Threshold workout by Dukerojo   (private)
Stress: 89   Intensity: 0.85
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May 20, 2019
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Description
Avalanche Spire is 6×6-minute over-under intervals with 1-minute valleys at 95% FTP and 2-minute peaks that ascend to 105% FTP.

Recoveries between over-unders are 4 minutes long.

Goals
The primary objective of over-unders is to increase your ability to tolerate and utilize the byproducts that accompany riding above your FTP, all while maintaining a reasonably high power output.

In doing so, you’ll develop the ability to handle changes in pace while quite a lot of work.

The over-segments or ‘surges’ flood the muscle with metabolic byproducts bringing with them the desire to ease up–don’t.

Hold that burn, then back off only slightly during the under-segments or ‘valleys’ in order to work through the burn and effectively train your muscles to process the lactic buildup while still going pretty hard.

These intervals can increase how long you can work above FTP as well as how quickly you can dispense the acidic buildup that can limit your capabilities.

Equally as important, the short efforts above your current FTP can actually lead to increases in FTP.

Try to keep your cadence above 85rpm, preferably above 95rpm



MRC ZWO ERG 75 Min
Threshold workout by rim936   (private)
Stress: 101   Intensity: 0.9
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May 14, 2019
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Marshall Bluff. Created by mark.



MRC ZWO ERG 75 Min
Threshold workout by Nralcides   (public)
Stress: 87   Intensity: 0.84
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May 14, 2019
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MRC ZWO ERG 69 Min
Threshold workout by BMF   (private)
Stress: 94   Intensity: 0.9
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May 10, 2019
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W3D3



MRC ZWO ERG 76 Min
Threshold workout by BMF   (private)
Stress: 90   Intensity: 0.84
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May 10, 2019
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W1D3



MRC ZWO ERG 75 Min
Threshold workout by flyingcycle   (private)
Stress: 101   Intensity: 0.9
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May 2, 2019
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Description
Mt Hale is 4×9-minute intervals at 105% FTP with short, 3-minute recoveries.
Goals
The goal of slightly suprathreshold workouts is to extend high power over greater durations. By riding only slightly above your current FTP, you’ll become accustomed – both physically and mentally – to a workload just beyond your current sustainable reach.
These intervals are also an ideal time to begin bridging the gap between power in an upright riding position and power in an aerodynamic position.
Strive to keep your cadence above 85rpm, preferably above 95rpm.



MRC ZWO ERG 75 Min
Threshold workout by flyingcycle   (private)
Stress: 91   Intensity: 0.85
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May 1, 2019
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Description
Avalanche Spire +1 is 5×8-minute over-under intervals with 1-minute valleys at 95% FTP and 3-minute peaks that ascend to 105% FTP, remain there for a short while, and then return to 95% FTP.

Recoveries between over-unders are 4 minutes long.

Goals
The primary objective of over-unders is to increase your ability to tolerate and utilize the byproducts that accompany riding above your FTP, all while maintaining a reasonably high power output.

In doing so, you’ll develop the ability to handle changes in pace while quite a lot of work.
The over-segments or ‘surges’ flood the muscle with metabolic byproducts bringing with them the desire to ease up–don’t.
Hold that burn, then back off only slightly during the under-segments or ‘valleys’ in order to work through the burn and effectively train your muscles to process the lactic buildup while still going pretty hard.
These intervals can increase how long you can work above FTP as well as how quickly you can dispense the acidic buildup that can limit your capabilities.
Equally as important, the short efforts above your current FTP can actually lead to increases in FTP.
Try to keep your cadence above 85rpm, preferably above 95rpm.



MRC ZWO ERG 75 Min
Threshold workout by flyingcycle   (private)
Stress: 89   Intensity: 0.84
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May 1, 2019
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Description
Carpathian Peak is 3×12-minute over-under intervals with 1-minute valleys at 95% FTP and 2-minute peaks that ascend to 105% FTP.
Recoveries between over-unders are 8-minutes long.
Goals
The primary objective of over-unders is to increase your ability to tolerate and utilize the byproducts that accompany riding above your FTP, all while maintaining a reasonably high power output. In doing so, you’ll develop the ability to handle changes in pace while doing quite a lot of work.
The over-segments or ‘surges’ flood the muscle with metabolic byproducts bringing with them the desire to ease up – don’t.
Hold that burn, then back off only slightly during the under-segments or ‘valleys’ in order to work through the burn and effectively train your muscles to process the lactic buildup while still going pretty hard.
These intervals can increase how long you can work above FTP as well as how quickly you can reprocess the metabolic buildup that can limit your capabilities. Equally as important, the short efforts above your current FTP can actually lead to increases in FTP.
Try to keep your cadence above 85rpm, preferably above 95rpm.



MRC ZWO ERG 80 Min
Threshold workout by Woodytri   (private)
Stress: 98   Intensity: 0.86
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April 22, 2019
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MAIN SET – 3 times through with 4min @ 50% FTP between

* 8min @ 95% FTP
* 4min @ 100% FTP
* 2min @ 105% FTP

Cadence will gradually increase through the session as % of FTP increases, looking for a range between 82-90



MRC ZWO ERG 68 Min
Threshold workout by Alex   (public)
Stress: 88   Intensity: 0.88
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April 20, 2019
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A bit like 2×20. FTP Focus workout



MRC ZWO ERG 75 Min
Threshold workout by overfortyfitness   (private)
Stress: 95   Intensity: 0.87
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April 20, 2019
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Budawang +2



MRC ZWO ERG 75 Min
Threshold workout by overfortyfitness   (private)
Stress: 101   Intensity: 0.9
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April 20, 2019
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Rubicon +2



MRC ZWO ERG 70 Min
Threshold workout by Tomwardle   (public)
Stress: 91   Intensity: 0.88
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April 5, 2019
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7-6-5-4 x90”@105 %, 1’@55%, 3′



MRC ZWO ERG 66 Min
Threshold workout by Tomwardle   (public)
Stress: 83   Intensity: 0.87
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April 5, 2019
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4 x 8′ @ 100 % 3′ @ 55 %



MRC ZWO ERG 75 Min
Threshold workout by Leko   (private)
Stress: 97   Intensity: 0.88
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March 31, 2019
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Description
Avalanche Spire +1 is 5×8-minute over-under intervals with 1-minute valleys at 95% FTP and 3-minute peaks that ascend to 105% FTP, remain there for a short while, and then return to 95% FTP.

Recoveries between over-unders are 4 minutes long.

Goals
The primary objective of over-unders is to increase your ability to tolerate and utilize the byproducts that accompany riding above your FTP, all while maintaining a reasonably high power output.

In doing so, you’ll develop the ability to handle changes in pace while quite a lot of work.

The over-segments or ‘surges’ flood the muscle with metabolic byproducts bringing with them the desire to ease up–don’t.

Hold that burn, then back off only slightly during the under-segments or ‘valleys’ in order to work through the burn and effectively train your muscles to process the lactic buildup while still going pretty hard.

These intervals can increase how long you can work above FTP as well as how quickly you can dispense the acidic buildup that can limit your capabilities.

Equally as important, the short efforts above your current FTP can actually lead to increases in FTP.

Try to keep your cadence above 85rpm, preferably above 95rpm.



MRC ZWO ERG 80 Min
Threshold workout by alanlwkwok   (private)
Stress: 101   Intensity: 0.87
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February 28, 2019
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