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SZRGWO 04.0

5min from 25 to 75% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
30sec @ 125% FTP
1min @ 90rpm, 65% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
30sec @ 125% FTP
1min @ 90rpm, 65% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
30sec @ 125% FTP
1min @ 90rpm, 65% FTP
3min @ 55rpm, 95% FTP
3min @ 110rpm, 95% FTP
3min @ 55rpm, 95% FTP
5min from 75 to 25% FTP
5min from 25 to 75% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP30sec @ 125% FTP1min @ 90rpm, 65% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP30sec @ 125% FTP1min @ 90rpm, 65% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP30sec @ 125% FTP1min @ 90rpm, 65% FTP3min @ 55rpm, 95% FTP3min @ 110rpm, 95% FTP3min @ 55rpm, 95% FTP5min from 75 to 25% FTP
Workout overview

Duration: 50m 30s

Stress points: 69

Zone distribution

Z1: 7m

Z2: 6m

Z3: -

Z4: 36m

Z5: -

Z6: 2m

14%
12%
0%
71%
0%
3%

Author: Mattias Thyr


SZRGWO 4
The name of the game: More Winter Habits
GWO Base 4
set (% of FTP)
5min Warmup
3min 95%110cad
3min 95%55cad
3min 95%110cad
30s. 125%
rest 1min65%
3min 95%55cad
3min 95%110cad
3min 95%55cad

30s. 125% Sprint
rest 1min65%
3min 95%110cad
3min 95%55cad
3min 95%110cad
30s. 125%
rest 1min65%
3min 95%55cad
3min 95%110cad
3min 95%55cad
Cool down 5min

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Mattias Thyr's Unstructured Workouts

  • SZRGWO 01.0

    43m | 50 SP

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  • SZRGWO 01.2

    43m | 54 SP

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  • SZRGWO 01.3

    51m | 64 SP

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  • SZRGWO 01.4

    51m | 68 SP

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  • SZRGWO 02.1

    51m | 74 SP

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  • SZRGWO 02.1

    50m | 69 SP

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  • SZRGWO 02.2

    51m | 77 SP

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  • SZRGWO 02.4

    50m | 67 SP

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  • SZRGWO 03.1

    47m | 64 SP

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  • SZRGWO 03.3

    47m | 62 SP

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  • SZRGWO 03.4

    53m | 76 SP

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  • SZRGWO 04.0

    51m | 69 SP

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  • SZRGWO 04.1

    51m | 71 SP

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  • SZRGWO 04.2

    53m | 78 SP

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  • SZRGWO 05.0

    1h | 82 SP

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  • SZRGWO 05.1

    1h | 82 SP

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  • SZRGWO 05.2

    53m | 75 SP

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  • SZRGWO 06.0

    49m | 70 SP

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  • SZRGWO 06.1

    52m | 67 SP

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  • SZRGWO 07.0

    55m | 79 SP

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  • SZRGWO 07.1

    55m | 78 SP

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  • SZRGWO 07.2

    44m | 61 SP

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  • SZRGWO 07.3

    56m | 79 SP

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  • SZRGWO 08.0

    59m | 77 SP

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  • SZRGWO 08.3

    1h 4m | 82 SP

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  • SZRGWO 10.0

    45m | 72 SP

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  • SZRGWO 10.1

    1h | 100 SP

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  • SZRGWO 10.2

    1h | 100 SP

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  • SZRGWO 10.3

    1h | 99 SP

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  • SZRGWO 11.0

    46m | 74 SP

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  • SZRGWO 11.1

    43m | 82 SP

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  • SZRGWO 11.2

    1h 11m | 105 SP

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  • SZRGWO 11.3

    55m | 80 SP

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