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):
Cruise Intervals: 2- 2.5+ Hours. On a flat course or indoors (1.5hrs max) do the following: 5 - 6 intervals of 10 - 12 minutes each. Alternate each interval between 85% and 88% FTP for the duration. Recover for 5:00 minutes in Zone 2, building to Zone 3 between intervals.
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