Public Workouts by Rating

2 X 20 @ 87% FTP

Total Time: 01:10:00

Category: Endurance

Author: deniskissane

10 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 75% of FTP]
20 minutes [ERG watts = 87% of FTP]
5 minutes [ERG watts = 65% of FTP]
20 minutes [ERG watts = 87% of FTP]
10 minutes [ERG watts = 55% of FTP]

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CTS Field Test

Carmichael Training Systems (CTS) Field Test to determine FTP and HR.
CTS is a proprietary trademark of Carmichael Training systems.

Total Time: 01:01:00

Category: Testing

Author: cmprincipe

10 minutes of Warm-up [ERG watts = 40% of FTP]
2 minutes of Spindown [ERG watts = 40% of FTP]

Block: Pre-Field Test Warm-up

1 minute of Fast Pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of Easy Spinning Recovery [ERG watts = 40% of FTP]
2 minutes of Fast Pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of Easy Spinning Recovery [ERG watts = 40% of FTP]
1 minute of Power Interval at cadence 90 to 95 [ERG watts = 101% of FTP]
2 minutes of Easy Spinning Recovery [ERG watts = 40% of FTP]
1 minute of Power Interval at cadence 90 to 95 [ERG watts = 101% of FTP]
4 minutes of Easy Spinning Recovery [ERG watts = 40% of FTP]

Block: Begin CTS Field Test

8 minutes of Effort #1 at cadence 90 to 100
10 minutes of Recovery [ERG watts = 40% of FTP]
8 minutes of Effort #2 at cadence 90 to 100

10 minutes of Cool-down [ERG watts = 40% of FTP]

Threshold Pyramids

Time trial pyramids workout.

Total Time: 01:28:15

Category: Sustained Power

Author: Stumurray

2 minutes of Warm up at cadence 80 and zone endurance with heart rate endurance

Block: Short Intervals

15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
45 seconds of Spin at zone recovery
15 seconds of Acceleration at cadence 95 and zone maximal
8 minutes of Active Recovery at cadence 70+ and zone recovery

Block: 1 min efforts

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

2 minutes of 2 min off at cadence 70+ and zone recovery

1 minute of 1 min on at cadence 87 and zone VO2-MAX

8 minutes of 8 min recovery at cadence 70+ and zone recovery

Block: 5 mins LT

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3x3 VO2 Max Intervals

Short bursts to boost VO2 max - critical in road races

Total Time: 01:29:00

Category: Explosive Power

Author: cwilhelm

5 minutes of Warm up at cadence choice and zone endurance
5 minutes of blowout effort at 100% FTP at cadence 80 to 90 and zone lactate threshold
5 minutes of recover at cadence choice and zone recovery

Block: Intervals 3min on, 3 off 117% FTP

3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117%(255=298W) FTP at cadence 80 to 90 and zone VO2-MAX

10 minutes of Recover at cadence choice and zone recovery

Block: Threshold Intervals

5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
2 minutes of Rest at cadence choice and zone recovery
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
2 minutes of Rest at cadence choice and zone recovery
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
2 minutes of Rest at cadence choice and zone recovery
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold

5 minutes of Cool down at cadence choice and zone recovery

3 Hour Recovery/Endurance

3 Hour Recovery/Endurance

Total Time: 03:00:00

Category: Recovery

Author: deniskissane

10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]

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Sweet spot 3x10

10 min warm up
3x10 min Sweet spot
2 min rest between
CD

Total Time: 01:00:00

Category: Muscular endurance

Author: abutts

10 minutes of Warm Up [Fixed resistance 1]
10 minutes of 1x10 min Sweet spot [ERG watts = 88% of FTP]
2 minutes of Rest at zone recovery [Fixed resistance 1]
10 minutes of 1x10 min Sweet spot [ERG watts = 88% of FTP]
2 minutes of Rest at zone recovery [Fixed resistance 1]
10 minutes of 1x10 min Sweet spot [ERG watts = 88% of FTP]
2 minutes of Rest at zone recovery [Fixed resistance 1]
14 minutes of Cool down at zone endurance [Fixed resistance 1]

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OD. 40-20 efforts

This workout has been created to work at a percentage of your FTP -

Total Time: 01:02:40

Category: Sustained Power

Author: 10156245952186435@facebook

Block: Warm Up

1 minute of 54% FTP [ERG watts = 54% of FTP]
1 minute of 56% FTP [ERG watts = 56% of FTP]
1 minute of 60% FTP [ERG watts = 60% of FTP]
1 minute of 64% FTP [ERG watts = 64% of FTP]
1 minute of 68% FTP [ERG watts = 68% of FTP]
1 minute of 72% FTP [ERG watts = 72% of FTP]
1 minute of 76% FTP [ERG watts = 76% of FTP]
1 minute of 80% FTP [ERG watts = 80% of FTP]
1 minute of 84% FTP [ERG watts = 84% of FTP]
1 minute of 88% FTP [ERG watts = 88% of FTP]
1 minute of 92% FTP [ERG watts = 92% of FTP]
1 minute of 96% FTP [ERG watts = 96% of FTP]
1 minute of 100% FTP [ERG watts = 100% of FTP]
5 minutes of 54% FTP [ERG watts = 54% of FTP]

Block: Main Block

5 minutes of 75% FTP [ERG watts = 75% of FTP]
5 minutes of 60% FTP [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
5 minutes of 60% FTP [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
2 minutes of Recovery [ERG watts = 60% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]
40 seconds of 92% FTP [ERG watts = 92% of FTP]
20 seconds of 115% FTP [ERG watts = 115% of FTP]

7 minutes of Warm Down [ERG watts = 54% of FTP]

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TheSufferFest.com's ISLAGIATT

Bring this workout to life. Get The Sufferfest's ISLAGIATT training video. Available at www.thesufferfest.com/video-sufferfests/islagiatt
Start workout clock when words "It Seemed Like a Good Idea at the Time" appear on the screen (@ 1:10)

Total Time: 01:54:50

Category: Muscular endurance

Author: knuky

5 minutes 6 seconds of Warmup at zone recovery [ERG watts = 50% of FTP]
1 minute 59 seconds of Pick It Up at zone endurance [ERG watts = 63% of FTP]
31 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
2 minutes 1 seconds of Climbing at zone sub-LT [ERG watts = 89% of FTP]
38 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
1 minute 44 seconds of Glowworm Attacks at zone lactate threshold [ERG watts = 95% of FTP]
48 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
1 minute 51 seconds of Whoa at zone super-LT [ERG watts = 101% of FTP]
33 seconds of Dont Work at zone recovery [ERG watts = 50% of FTP]
1 minute 56 seconds of Stiff Climb at zone VO2-MAX [ERG watts = 108% of FTP]
3 minutes 1 seconds of Recover at zone recovery [ERG watts = 50% of FTP]
52 seconds of Climb 1 at zone sub-LT [ERG watts = 89% of FTP]
1 minute 47 seconds of Ramp It Up at zone super-LT [ERG watts = 101% of FTP]
35 seconds of A Bit More at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 36 seconds of Feed Break at zone sub-LT [ERG watts = 89% of FTP]
30 seconds of Bluebell Attacks at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 44 seconds of Settle Down at zone super-LT [ERG watts = 101% of FTP]
16 seconds of Flat Out Attack at zone sub-maximal [ERG watts = 140% of FTP]
19 seconds of Sit Stay Solid at zone VO2-MAX [ERG watts = 114% of FTP]
41 seconds of All Together at zone sub-LT [ERG watts = 89% of FTP]
15 seconds of Surge at zone super-LT [ERG watts = 101% of FTP]
31 seconds of Flat Section at zone sub-LT [ERG watts = 89% of FTP]
55 seconds of Again at zone super-LT [ERG watts = 101% of FTP]
49 seconds of Short Decent at zone lactate threshold [ERG watts = 95% of FTP]
3 minutes 5 seconds of Back Upward at zone super-LT [ERG watts = 101% of FTP]
3 minutes 3 seconds of Decent at zone recovery [ERG watts = 50% of FTP]
1 minute 24 seconds of Climb 2 at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 28 seconds of Really Steep at zone VO2-MAX [ERG watts = 114% of FTP]
12 seconds of Sprint at zone sub-maximal [ERG watts = 140% of FTP]
42 seconds of Settle Down at zone super-LT [ERG watts = 101% of FTP]
48 seconds of Big Gear at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds of Attack at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 15 seconds of Settle Down at zone super-LT [ERG watts = 101% of FTP]
12 seconds of Move Up at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute 8 seconds of Steady On at zone super-LT [ERG watts = 101% of FTP]
18 seconds of Attack Them at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 58 seconds of Steady On at zone super-LT [ERG watts = 101% of FTP]
53 seconds of Ease Into It at zone lactate threshold [ERG watts = 95% of FTP]
50 seconds of Big Grind at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 45 seconds of Flattening Out at zone super-LT [ERG watts = 101% of FTP]
6 seconds of Attack at zone sub-maximal [ERG watts = 121% of FTP]
18 seconds of Hold On at zone VO2-MAX [ERG watts = 114% of FTP]
54 seconds of Easing Off at zone VO2-MAX [ERG watts = 108% of FTP]
48 seconds of Very Steep at zone VO2-MAX [ERG watts = 108% of FTP]
20 seconds of Leveling Out at zone super-LT [ERG watts = 101% of FTP]
19 seconds of Steep Again at zone VO2-MAX [ERG watts = 114% of FTP]
7 seconds of Surprise Attack at zone sub-maximal [ERG watts = 127% of FTP]
2 minutes 2 seconds of Strong To The Top at zone VO2-MAX [ERG watts = 108% of FTP]
5 minutes 1 seconds of Decent at zone recovery [ERG watts = 50% of FTP]
3 minutes 13 seconds of Climb 3 at zone super-LT [ERG watts = 101% of FTP]
45 seconds of Attack at zone VO2-MAX [ERG watts = 114% of FTP]
3 minutes of Nice Work at zone super-LT [ERG watts = 101% of FTP]
21 seconds of Attack at zone sub-maximal [ERG watts = 140% of FTP]
1 minute 8 seconds of Back to Tempo at zone VO2-MAX [ERG watts = 108% of FTP]
16 seconds of Get Up There at zone VO2-MAX [ERG watts = 111% of FTP]
22 seconds of Back In at zone super-LT [ERG watts = 101% of FTP]
28 seconds of Stay On It at zone VO2-MAX [ERG watts = 105% of FTP]
1 minute 55 seconds of Tempo at zone super-LT [ERG watts = 101% of FTP]
1 minute 13 seconds of Watch Him at zone VO2-MAX [ERG watts = 105% of FTP]
26 seconds of Short Decent at zone endurance [ERG watts = 76% of FTP]
27 seconds of Upward Again at zone lactate threshold [ERG watts = 95% of FTP]
30 seconds of Attack at zone sub-maximal [ERG watts = 127% of FTP]
1 minute 1 seconds of Steady On at zone super-LT [ERG watts = 101% of FTP]
2 minutes 40 seconds of Getting Steeper at zone VO2-MAX [ERG watts = 108% of FTP]
1 minute of This is glorious at zone VO2-MAX [ERG watts = 111% of FTP]
43 seconds of Pound It at zone VO2-MAX [ERG watts = 114% of FTP]
32 seconds of Take It at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 9 seconds of Descent at zone endurance [ERG watts = 63% of FTP]
47 seconds of Surge at zone endurance [ERG watts = 76% of FTP]
31 seconds of Surge at zone lactate threshold [ERG watts = 95% of FTP]
24 seconds of Settle Down at zone endurance [ERG watts = 63% of FTP]
3 minutes 35 seconds of Whoa Latch On at zone endurance [ERG watts = 76% of FTP]
31 seconds of Hang On at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 15 seconds of Theyre Weakening at zone recovery [ERG watts = 50% of FTP]
25 seconds of Climb 4 at zone super-LT [ERG watts = 101% of FTP]
20 seconds of Columbian Attack at zone sub-maximal [ERG watts = 140% of FTP]
41 seconds of Grind Time at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 31 seconds of Strong Climbing at zone VO2-MAX [ERG watts = 108% of FTP]
31 seconds of Drift Back at zone lactate threshold [ERG watts = 95% of FTP]
45 seconds of Hold Bluebell at zone VO2-MAX [ERG watts = 114% of FTP]
11 seconds of Back in the day at zone lactate threshold [ERG watts = 95% of FTP]
49 seconds of Bluebell Attacks at zone VO2-MAX [ERG watts = 114% of FTP]
40 seconds of Tempo at zone super-LT [ERG watts = 101% of FTP]
20 seconds of Bluebell Attacks at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds of Sit Down at zone VO2-MAX [ERG watts = 114% of FTP]
10 seconds of When it was fun at zone lactate threshold [ERG watts = 95% of FTP]
17 seconds of Steeper Stand Up at zone VO2-MAX [ERG watts = 114% of FTP]
13 seconds of Back in the day at zone lactate threshold [ERG watts = 95% of FTP]
21 seconds of Your Turn Attack at zone VO2-MAX [ERG watts = 114% of FTP]
16 seconds of Counter Attack at zone sub-maximal [ERG watts = 127% of FTP]
31 seconds of Hold it over the top at zone VO2-MAX [ERG watts = 114% of FTP]
2 minutes 10 seconds of Down to the valley at zone recovery [ERG watts = 50% of FTP]
18 seconds of Small rise at zone endurance [ERG watts = 76% of FTP]
38 seconds of Flat Run Into The Finish at zone endurance [ERG watts = 63% of FTP]
22 seconds of Attack at zone lactate threshold [ERG watts = 95% of FTP]
57 seconds of Sit In at zone endurance [ERG watts = 63% of FTP]
15 seconds of Attack at zone sub-maximal [ERG watts = 127% of FTP]
9 seconds of Settle Down at zone endurance [ERG watts = 63% of FTP]
12 seconds of Attack at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
23 seconds of Attack at zone VO2-MAX [ERG watts = 108% of FTP]
10 seconds of Counter Attack at zone VO2-MAX [ERG watts = 114% of FTP]
35 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
22 seconds of Arrrrrrgh at zone VO2-MAX [ERG watts = 114% of FTP]
6 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
23 seconds of Attack at zone sub-maximal [ERG watts = 127% of FTP]
11 seconds of Steady at zone endurance [ERG watts = 76% of FTP]
1 minute 28 seconds of Drilling It at zone VO2-MAX [ERG watts = 114% of FTP]
50 seconds of Stay Calm at zone endurance [ERG watts = 76% of FTP]
13 seconds of Accelerate at zone super-LT [ERG watts = 101% of FTP]
15 seconds of Glory at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 2 seconds of Recovery at zone recovery [ERG watts = 50% of FTP]

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EN outseason: 0:45 at 80/85 intensity

I created this workout as an Endurance Nation Ironman Advanced training Wednesday "outseason" ride. The ride is 0:45 long.

Warm-up:
10' at 65-70% of FTP.

Main Set:
Spend as much time at 80-85%.

Cool-down:
5' Easy spin.

Total Time: 00:45:00

Category: Endurance

Author: gkirkner

Block: Warm-up

3 minutes [ERG watts = 55% of FTP]
3 minutes [ERG watts = 60% of FTP]
2 minutes [ERG watts = 65% of FTP]
2 minutes [ERG watts = 70% of FTP]

Block: Main Set

1 minute of ABP Build Start #1 [ERG watts = 80% of FTP]
1 minute [ERG watts = 81% of FTP]
1 minute [ERG watts = 82% of FTP]
3 minutes [ERG watts = 83% of FTP]
3 minutes [ERG watts = 84% of FTP]
3 minutes [ERG watts = 85% of FTP]
3 minutes [ERG watts = 65% of FTP]
1 minute of ABP Build Start #2 [ERG watts = 80% of FTP]
1 minute [ERG watts = 81% of FTP]
1 minute [ERG watts = 82% of FTP]
3 minutes [ERG watts = 83% of FTP]
3 minutes [ERG watts = 84% of FTP]
3 minutes [ERG watts = 85% of FTP]
3 minutes [ERG watts = 65% of FTP]

Block: Cool-down

5 minutes [ERG watts = 70% of FTP]

»

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4 x 4 Minute VO2 Max intervals

These are going to hurt a bit :) Luckily they are over quickly. 20 minutes warmup in Zone 2, then 4 minutes at Zone 5 wattage or HR. 4 minutes recovery, then repeat. This is one set.
Rest (spin easy) for 8 minutes, then a second set.
Cool down for at least 20 minutes. DON'T make the mistake of starting these off too hard and tapering off - the last should be just as intense as the first. Enjoy :)

Total Time: 01:12:00

Category: Misc.

Author: deniskissane

5 minutes [ERG watts = 50% of FTP]
15 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 93% of FTP]
4 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 93% of FTP]
8 minutes [ERG watts = 50% of FTP]
4 minutes [ERG watts = 93% of FTP]
4 minutes [ERG watts = 65% of FTP]
4 minutes [ERG watts = 93% of FTP]
15 minutes [ERG watts = 65% of FTP]
5 minutes [ERG watts = 50% of FTP]

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Read more