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SZRGWO 11.0

3min from 25 to 75% FTP
7min @ 105rpm, from 80 to 105% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
15sec @ 140% FTP
2min @ 105% FTP
15sec @ 200% FTP
2min 30sec @ 80% FTP
7min @ 100rpm, from 80 to 100% FTP
4x 30sec @ 175% FTP,
30sec @ 50% FTP
6min 30sec @ 55rpm, from 50 to 100% FTP
3min from 75 to 25% FTP
Workout overview

Duration: 45m 30s

Stress points: 74

Zone distribution

Z1: 8m

Z2: 4m

Z3: 16m

Z4: 9m

Z5: 6m

Z6: 4m

16%
9%
34%
20%
13%
8%

Author: Mattias Thyr


"This is a great workout to start of the indoor training, and get a feel for the different base intervalls. Aim for the stars!”
3min Warmup
7min to 82-105% 105cad
(3times)
15s. 140%
2min 105%
15s. 200%
2,5min 80%
7min to 82-100% 100cad
(4times)
30s. 175%
30s. 50%
7min to 82-100% 55cad
3min warm down

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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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