Generate ERG Workout
Enter your FTP in watts. For RPE workouts, use the following
RPE=3 - Your recovery FTP (~45%)
RPE=10 - Your max FTP (~125+%)
These values are different for each person. Keep that in mind when generating your file.
Workout Time (minutes):
Warm up for at least 20 - 30 minutes with 1-2 "blow out" efforts of 15 - 30s. Then do 3 sets of 6x1:00 at 100% of Maximal Aerobic Power (MAP) 5 min power. Recover at 50% MAP for 2 minutes b/w reps and 5 minutes b/w sets. If you haven't done an MAP Profile use your BEST 5 minute power value as a baseline (within the last 3 mos or so).. Cool down for at least 5 mintues after the last interval
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