Training
Workouts, plans and coaches
339 power-based workouts, 13 ready-made plans and coaches to build a plan around you.
The essentials
How a workout works
A WattAttack workout is a sequence of segments at set power. On a smart trainer the app sets the resistance for you, so you just pedal. Power is set as a percentage of your FTP, so the same workout suits riders of any fitness level.
- FTP
- the power you can hold for about an hour — every segment is based on it
- TSS
- training load of a workout: 100 is one hour at FTP
- IF
- intensity relative to FTP: 0.65 is easy, 1.0 is all-out
- difficulty from 1 to 5
Width is time, height is power, colour is zone
- Z1 Recovery, 0–55% FTP
- Z2 Endurance, 56–75% FTP
- Z3 Tempo, 76–90% FTP
- Z4 Threshold, 91–105% FTP
- Z5 VO2max, 106–120% FTP
- Z6 Anaerobic, 121–150% FTP
- Z7 Neuromuscular, over 151% FTP
From the workout library
- 2:55TSS 189IF 0.81
- Порог / Sweet Spot1:00TSS 62IF 0.79
- VO2max и анаэробная работа2:00TSS 138IF 0.83
- Выносливость1:44TSS 72IF 0.64
Training plans
- Гранфондо
- Выносливость
Coaches
- Шоссе,триатлон,трек,мтб.
Добрый день. я тренер Высшей спортивной категории по велосипедному спорту. Чемпион России, мастер спорта, работал тренером в Сборной России с 2016 по 2018г. Представлял Сборную России на Чемпионате Мира на треке в 2018г. На данный момент являюсь тренером любительской команды Golden Tri Team в г.Самара и выступаю на любительском уровне.