MRC ZWO ERG 90 Min
Tempo workout by greenyaWillTri   (public)
Stress: 88   Intensity: 0.77
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May 23, 2019
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CCI14



MRC ZWO ERG 90 Min
Tempo workout by shilden   (private)
Stress: 91   Intensity: 0.78
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May 21, 2019
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Description
Antelope is 5×10-minute Sweet Spot intervals ranging between 88-94% FTP with 5-minute recoveries between intervals.

Goals
The key aims of Sweet Spot work are to both further your aerobic capabilities and increase your muscle endurance.

Additionally, Antelope seeks to improve your ability to sustain power in an aerodynamic position en route to finding the optimal balance between power production & aerodynamic body positioning.

Shoot for a cadence in the 85-95rpm range, but feel free to venture outside of this range if your target events rely on quicker or slower spins.



MRC ZWO ERG 90 Min
Tempo workout by Dukerojo   (private)
Stress: 103   Intensity: 0.83
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May 20, 2019
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Description
Tray Mountain is 3×20-minute intervals at 90% FTP with 5-minute recoveries between intervals.

Goals
The primary aim of Sweet Spot work is to improve your ability to resist fatigue at reasonably high power outputs over substantial lengths of time.

In other words, workouts like this are all about increasing your muscular endurance.

In doing so, you can improve your ability to climb faster and longer, face stiff winds without fading and time trial more consistently over the entire course of an event.

Additionally, you have the option of targeting specific aspects of your riding form via ample pedalstroke drills as well as some drills focused on how well you move in and out of the saddle.

Cadence recommendations vary depending on the current drill, but riders choosing to omit the drills should aim for a spin above 85rpm, preferably above 95rpm.



MRC ZWO ERG 90 Min
Tempo workout by Dukerojo   (private)
Stress: 94   Intensity: 0.79
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May 20, 2019
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Description
Spruce Knob is 2×30-minute intervals at 85% FTP with a 6-minute recovery between each.

Goals
The primary aim is to improve your ability to resist fatigue at reasonably high power output over substantial lengths of time.

In other words, this workout is all about increasing your muscular endurance.

In doing so, you can improve your ability to climb faster & longer, face stiff winds without fading and time trial more consistently over the entire course of each event.

Additionally, you have the option of targeting specific riding attributes like speed endurance and pedal economy via single-leg focus drills.

Cadence recommendations vary depending on the current drill, but riders choosing to omit the drills should aim for a spin between 85-95rpm.



MRC ZWO ERG 90 Min
Tempo workout by Dukerojo   (private)
Stress: 93   Intensity: 0.79
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May 20, 2019
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Description
Round Bald is 3×20-minute intervals at 85% FTP with 5-minute recoveries between each.

Goals
The primary aim of Sweet Spot work is to improve your ability to resist fatigue at reasonably high power outputs over substantial lengths of time.

In other words, workouts like this are all about increasing your muscular endurance.

In doing so, you can improve your ability to climb faster and longer, face stiff winds without fading, and time trial more consistently over the entire course of an event.

Additionally, you have the option of targeting specific aspects of pedaling technique as well as your climbing technique, both seated and standing.

Cadence recommendations vary depending on the current drill, but riders choosing to omit the drills should aim for a spin above 85rpm, preferably above 95rpm.



MRC ZWO ERG 90 Min
Tempo workout by Dukerojo   (private)
Stress: 97   Intensity: 0.8
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May 19, 2019
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Description
Leavitt +2 is 70 continuous minutes of Tempo work broken into 7×10-minute segments ranging from 80-90% FTP.

Goals
Tempo rides are the height of aerobic endurance and while rather uncomfortable, they aren’t too stressful to keep you from spending pretty long durations at a productive work level that isn’t too demanding in terms of recovery.

This is where some long-course triathletes will live for long stretches of time. This is also where a lot of time is spent during any long but aggressive road rides.

Use portions or entireties of these intervals to work on riding in your aerodynamic position without sacrificing power.

There is no scheduled rest during this workout, but brief, occasional backspins are encouraged if they’re the difference between loss of form and a high-quality workout.

Try to do so with a cadence above 85rpm, preferably above 90rpm.



MRC ZWO ERG 90 Min
Tempo workout by shilden   (private)
Stress: 103   Intensity: 0.83
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May 15, 2019
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Galena is 3×20-minute Sweet Spot efforts between 90-94% FTP with 5 minutes of recovery between intervals.



MRC ZWO ERG 82 Min
Tempo workout by Fipsy   (public)
Stress: 99   Intensity: 0.85
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May 9, 2019
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2x20mins @ 90%



MRC ZWO ERG 90 Min
Tempo workout by Postmeister   (private)
Stress: 88   Intensity: 0.77
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May 3, 2019
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Antelope -3 is 5×10-minute Sweet Spot intervals at 88% FTP with 5-minute recoveries between intervals.

Each 10-minute duration is trimmed ever so slightly with a mid-interval, 30-second recovery valley.



MRC ZWO ERG 90 Min
Tempo workout by Postmeister   (private)
Stress: 91   Intensity: 0.78
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May 3, 2019
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Antelope -1 is 5×10-minute Sweet Spot intervals at 88% FTP with 5-minute recoveries between intervals.



MRC ZWO ERG 90 Min
Tempo workout by Zen   (public)
Stress: 104   Intensity: 0.83
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April 26, 2019
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MRC ZWO ERG 90 Min
Tempo workout by Zen   (public)
Stress: 96   Intensity: 0.8
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April 26, 2019
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节奏区骑行训练,三区基础训练。



MRC ZWO ERG 90 Min
Tempo workout by greenyaWillTri   (private)
Stress: 76   Intensity: 0.71
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April 25, 2019
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CF11



MRC ZWO ERG 84 Min
Tempo workout by ewoud   (public)
Stress: 96   Intensity: 0.83
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April 24, 2019
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Sweet Spot trainig 3 x 20min aan 88%



MRC ZWO ERG 87 Min
Tempo workout by ewoud   (public)
Stress: 98   Intensity: 0.82
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April 24, 2019
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Sweet Spot trainig 4 x 15min aan 88%



MRC ZWO ERG 90 Min
Tempo workout by overfortyfitness   (private)
Stress: 94   Intensity: 0.79
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April 20, 2019
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Spruce Knob



MRC ZWO ERG 95 Min
Tempo workout by BRtri   (public)
Stress: 92   Intensity: 0.76
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April 18, 2019
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5min warm up building from easy spinning to Zone 2

For the remainder of the ride alternate 10min at race pace (should be mid to high Zone 3, but feel it out) 5min Zone 2

Start doing a few minutes at a time in the aero position gradually building up each week.



MRC ZWO ERG 100 Min
Tempo workout by LeoMedellin1967   (private)
Stress: 97   Intensity: 0.76
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April 11, 2019
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MRC ZWO ERG 97 Min
Tempo workout by Steffi   (private)
Stress: 98   Intensity: 0.78
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April 5, 2019
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MRC ZWO ERG 100 Min
Tempo workout by AndyI   (public)
Stress: 97   Intensity: 0.76
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April 5, 2019
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MRC ZWO ERG 100 Min
Tempo workout by fayoh   (public)
Stress: 99   Intensity: 0.77
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March 15, 2019
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