Workout overview
Duration: 1h
Stress points: 62
Zone distribution
Z1: 4m
Z2: 26m
Z3: 30m
Z4: -
Z5: -
Z6: -
Bike - 90 min.
-30 min. warm up
-30 min. big gear 70 rpm @ 88% FTP
-30 min. cool @ 60% FTP
Weeks: 6
Duration: 5h 22m/week
Stress points: 277/week
Workouts: 24
Total duration: 32h 10m
Total stress points: 1663
Z1: 11h 22m
Z2: 13h 35m
Z3: 4h 37m
Z4: 52m
Z5: 1h 20m
Z6: 24m
Select a week or scroll down to view all workouts.
Workouts: 4
Total duration: 4h 57m
Total stress points: 247
Average workout:
Duration 1h 14m
Stress points 62
Z1: 1h 17m
Z2: 2h 29m
Z3: 1h 9m
Z4: -
Z5: -
Z6: 3m
Duration: 1h
Stress points: 62
Z1: 4m
Z2: 26m
Z3: 30m
Z4: -
Z5: -
Z6: -
Bike - 90 min.
-30 min. warm up
-30 min. big gear 70 rpm @ 88% FTP
-30 min. cool @ 60% FTP
Duration: 1h 30m
Stress points: 67
Z1: 47m
Z2: 19m
Z3: 24m
Z4: -
Z5: -
Z6: -
Bike - 90 min.
-30 min. warm up
-1x (12 min. @ 79% FTP, 5 min. @ 55% FTP)
-1x (12 min. @ 81% FTP, 5 min. @ 55% FTP)
-26 min. cool @ 60% FTP
Duration: 1h 30m
Stress points: 79
Z1: -
Z2: 1h 15m
Z3: 15m
Z4: -
Z5: -
Z6: -
Bike - 90 min.
-30 min. @ 65% FTP
-25 min. @ 70% FTP
-20 min. @ 75% FTP
-10 min. @ 80% FTP
-5 min. @ 84% FTP
Duration: 56m 40s
Stress points: 39
Z1: 26m
Z2: 28m
Z3: -
Z4: -
Z5: -
Z6: 3m
Bike - 60 min.
-20 min. warm up
-8x (20 sec. @ 135% FTP @ 85-90 rpm, 30 sec. total rest)
-30 min. cooldown
Workouts: 4
Total duration: 5h 17m
Total stress points: 265
Average workout:
Duration 1h 19m
Stress points 66
Z1: 1h 21m
Z2: 2h 34m
Z3: 1h 19m
Z4: -
Z5: -
Z6: 3m
Duration: 1h
Stress points: 62
Z1: 4m
Z2: 26m
Z3: 30m
Z4: -
Z5: -
Z6: -
Bike - 90 min.
-30 min. warm up
-30 min. big gear 70 rpm @ 88% FTP
-30 min. cool @ 60% FTP
Duration: 1h 35m
Stress points: 69
Z1: 52m
Z2: 19m
Z3: 24m
Z4: -
Z5: -
Z6: -
Bike - 95 min.
-30 min. warm up
-1x (12 min. @ 79% FTP, 5 min. @ 55% FTP)
-1x (12 min. @ 81% FTP, 5 min. @ 55% FTP)
-31 min. cool @ 60% FTP
Duration: 1h 40m
Stress points: 90
Z1: -
Z2: 1h 15m
Z3: 25m
Z4: -
Z5: -
Z6: -
Bike - 100 min.
-30 min. @ 65% FTP
-25 min. @ 70% FTP
-20 min. @ 75% FTP
-15 min. @ 80% FTP
-10 min. @ 84% FTP
Duration: 1h 1m 40s
Stress points: 44
Z1: 25m
Z2: 34m
Z3: -
Z4: -
Z5: -
Z6: 3m
Bike - 65 min.-20 min. warm up
-8x (20 sec. @ 135% FTP @ 85-90 rpm, 30 sec. total rest)
-35 min. cooldown
Workouts: 4
Total duration: 6h 5m
Total stress points: 325
Average workout:
Duration 1h 31m
Stress points 81
Z1: 1h 49m
Z2: 3h 3m
Z3: 49m
Z4: -
Z5: 15m
Z6: 9m
Duration: 1h 15m
Stress points: 91
Z1: 8m
Z2: 48m
Z3: -
Z4: -
Z5: 15m
Z6: 4m
Bike - 90 min.
-30 min. warm up
-30 min. big gear 70 rpm @ 88% FTP
-30 min. cool @ 60% FTP
Duration: 1h 40m
Stress points: 72
Z1: 57m
Z2: 19m
Z3: 24m
Z4: -
Z5: -
Z6: -
Bike - 100 min.
-30 min. warm up
-1x (12 min. @ 79% FTP, 5 min. @ 55% FTP)
-1x (12 min. @ 81% FTP, 5 min. @ 55% FTP)
-36 min. cool @ 60% FTP
Duration: 1h 50m
Stress points: 98
Z1: -
Z2: 1h 25m
Z3: 25m
Z4: -
Z5: -
Z6: -
Bike - 110 min.
-35 min. @ 65% FTP
-30 min. @ 70% FTP
-20 min. @ 75% FTP
-15 min. @ 80% FTP
-10 min. @ 84% FTP
Duration: 1h 20m
Stress points: 64
Z1: 44m
Z2: 31m
Z3: -
Z4: -
Z5: -
Z6: 5m
Bike - 70 min.
-20 min. warm up
-10x (30 sec. @ 145% FTP @ 105 rpm, 2.5 min. total rest)
-20 min. cooldown
Workouts: 4
Total duration: 6h 15m
Total stress points: 383
Average workout:
Duration 1h 34m
Stress points 96
Z1: 2h 37m
Z2: 1h 48m
Z3: 20m
Z4: 30m
Z5: 55m
Z6: 5m
Duration: 1h 20m
Stress points: 93
Z1: 16m
Z2: 39m
Z3: -
Z4: -
Z5: 25m
Z6: -
Bike - 100 min.
-30 min. warm up
-30 min. big gear 70 rpm @ 88% FTP
-30 min. cool @ 60% FTP
Duration: 1h 40m
Stress points: 69
Z1: 1h 1m
Z2: 19m
Z3: 20m
Z4: -
Z5: -
Z6: -
Bike - 100 min.
-30 min. warm up
-1x (10 min. @ 89% FTP, 5 min. @ 55% FTP)
-1x (10 min. @ 91% FTP, 5 min. @ 55% FTP)
-40 min. cool @ 60% FTP
Duration: 1h 55m
Stress points: 154
Z1: 36m
Z2: 19m
Z3: -
Z4: 30m
Z5: 30m
Z6: -
Bike - 120 min.
-30 min. warm up
-15 min. @ 95% FTP, 5 min. @ 40% FTP
-15 min. @ 100% FTP, 5 min. @ 40% FTP
-15 min. @ 105% FTP, 5 min. @ 40% FTP
-15 min. @ 110% FTP, 5 min. @ 40% FTP
-10 min. cool @ 60% FTP
Duration: 1h 20m
Stress points: 67
Z1: 44m
Z2: 31m
Z3: -
Z4: -
Z5: -
Z6: 5m
Bike - 70 min.
-20 min. warm up
-10x (30 sec. @ 150% FTP @ 105 rpm, 2.5 min. total rest)
-20 min. cool @ 50% FTP
Workouts: 4
Total duration: 6h 15m
Total stress points: 322
Average workout:
Duration 1h 34m
Stress points 81
Z1: 2h 19m
Z2: 2h 31m
Z3: 50m
Z4: 20m
Z5: 10m
Z6: 5m
Duration: 1h 30m
Stress points: 98
Z1: 12m
Z2: 48m
Z3: -
Z4: 20m
Z5: 10m
Z6: -
Bike - 110 min.
-30 min. warm up
-2x (10 min. @ 98%, 4 min. @ 50%)
-2x (5 min. @ 105% FTP, 3 min. @ 60% FTP)
-36 min. @ 60% FTP
Duration: 1h 45m
Stress points: 72
Z1: 1h 5m
Z2: 20m
Z3: 20m
Z4: -
Z5: -
Z6: -
Bike - 105 min.
-30 min. warm up
-1x (10 min. @ 89% FTP, 5 min. @ 55% FTP)
-1x (10 min. @ 91% FTP, 5 min. @ 55% FTP)
-45 min. cool @ 60% FTP
Duration: 1h 40m
Stress points: 85
Z1: 18m
Z2: 52m
Z3: 30m
Z4: -
Z5: -
Z6: -
Bike - 120 min.
-30 min. warm up
-6x (5 min. @ 70% FTP, 5 min. @ 85% FTP)
-30 min. cool @ 65% FTP
Duration: 1h 20m
Stress points: 67
Z1: 44m
Z2: 31m
Z3: -
Z4: -
Z5: -
Z6: 5m
Bike - 80 min.
-20 min. warm up
-10x (30 sec. @ 150% FTP @ 105 rpm, 2.5 min. total rest)
-20 min. cool @ 50% FTP
Workouts: 4
Total duration: 3h 22m
Total stress points: 121
Average workout:
Duration 50m
Stress points 30
Z1: 2h
Z2: 1h 10m
Z3: 10m
Z4: 2m
Z5: -
Z6: -
Duration: 1h
Stress points: 28
Z1: 1h
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Bike - 60 minutes of Zone 1
Duration: 1h
Stress points: 31
Z1: 40m
Z2: 20m
Z3: -
Z4: -
Z5: -
Z6: -
Bike - 60 min.
-20 min. @ 50% FTP
-20 min. @ 55% FTP
-20 min. @ 60% FTP
Duration: 40m
Stress points: 36
Z1: -
Z2: 30m
Z3: 10m
Z4: -
Z5: -
Z6: -
Bike - 45 min.
-10 min. @ 65% FTP
-10 min. @ 70% FTP
-10 min. @ 75% FTP
-15 min. @ 80% FTP
Duration: 41m 30s
Stress points: 26
Z1: 20m
Z2: 20m
Z3: -
Z4: 2m
Z5: -
Z6: -
Bike - 40 min.
-10 min. @ 45% FTP
-10 min. @ 55% FTP (insert 30 sec. @ 100% FTP)
-10 min. @ 60% FTP (insert 30 sec. @ 100% FTP)
-10 min. @ 65% FTP (insert 30 sec. @ 100% FTP)