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):
5 sets High VO2 Power is fundamental to racing success. Warm up for 45 minutes in Zone 2. Do 2 x 1:00 "blow out" efforts at about 90% max effort. Then do 4 x 3:00 minutes ALL OUT (pace for the full three minutes, but go hard!). Recover for 3:00minutes and repeat. Add 1 each week to a total of 8 x 3:00. Track your time as soon as you "GO" - HR should rise above threshold by the end. Try to replicate effort/speed on each one...
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