Easy build-up, work in Zones 2 and 3, easy cool down

10 Min @97%, 20 Min @99% followed by 10x30Sec @130%

3x1Min @99%, 10 Min @77% followed by 2x10Min @97%

Zone 3 Intervals – 3x10 at 88%

Zone 3 spin

Zone 2 Power w/ 30 sec attacks every 10 mins

5′ 220-240W
5′ 240-260W
4X 5′ blok (1′ 400W/4′ 260-280W)
Rust tss blokken é’ 200W
Laatste 20′ 220-240W

test app

1:00 intervals @ 125% FTP with 4:00 recovery (z1). Includes WU + CD

Power zone 5 workout

5 intervalles de 10 à 2 minutes (100% à 110%)

low threshold wkt

5′ @ 100%
2x(2′ @ 110% 4′ -10w’ 2′ +10w’ )

Low cadence strength session, 5 min ints done 75 to 80 rpm

16 minutes of zone 4 with recovery in between

4X5X1
5 min recovery
2X5X1

tempo workout modeled after Slide Mountain in Trainer Road

zone 3 with some surges

Z3 intervals progression

Easy 1 hr workout, Z3 intervals

sobotny nahradny intervalak

Z3 intervals w Z2 rest

2x10′ @ 85%
5x20” @ 150% 40” @ 50%
5x30” @ 135% 30” @ 50%

Z2 5 min, Z3 5 min, easy 3 min, Z4 3 min, Z3 7 min, repeat

Z2-3-4 steady intervals

z2-3-4 3x5/5/5/2/3 intervals (1 hr)

Longer Z2 workout

Z2 and Z3 with some brief Z6

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