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: British Cycling 20-minute warm-up RIDE: Cadence 95rpm+ for 20 seconds and drop below 95rpm for 40 seconds ZONES: The effort should be 120%+ FTP for power or a long sprint for heart rate WHY: Develops your ability to sprint and recover from multiple hard efforts. This is important for all types of cycle sport, but is especially relevant to circuit racing, cyclo-cross and bunch races on the track. WHEN: In the final build up to competition.
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