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Workout Ross ICG MT - ICG MTB Ride
Workout overview
| Track Name | RPM | FTP % | Riding Position | Duration |
|---|---|---|---|---|
| Warm Up - Section 01 | 87 | 50 | SERO | 04:03 Min. |
| Pro Section | 87 | 30 | SERO | 02:17 Min. |
| Pro Section | 87 | 50 | SERO | 01:46 Min. |
| Warm Up - Section 02 | 88 | 71 | SERO | 04:41 Min. |
| Pro Section | 88 | 50 | SERO | 01:44 Min. |
| Pro Section | 88 | 60 | SERO | 00:23 Min. |
| Pro Section | 88 | 70 | SERO | 00:44 Min. |
| Pro Section | 88 | 70 | SERO | 00:45 Min. |
| Pro Section | 88 | 70 | SERO | 01:05 Min. |
| Main Part - Section 03 | 64 | 83 | JU | 06:50 Min. |
| Pro Section | 64 | 70 | SECL | 01:30 Min. |
| Pro Section | 64 | 80 | SECL | 01:16 Min. |
| Pro Section | 64 | 80 | JU | 01:08 Min. |
| Pro Section | 64 | 70 | SECL | 01:00 Min. |
| Pro Section | 64 | 80 | SECL | 00:48 Min. |
| Pro Section | 64 | 80 | JU | 01:08 Min. |
| Main Part - Section 04 | 106 | 135 | SERO | 04:51 Min. |
| Pro Section | 106 | 70 | SERO | 00:32 Min. |
| Pro Section | 106 | 110 | SERO | 00:45 Min. |
| Pro Section | 106 | 30 | SERO | 00:36 Min. |
| Pro Section | 106 | 110 | SERO | 00:37 Min. |
| Pro Section | 106 | 30 | SERO | 00:38 Min. |
| Pro Section | 106 | 70 | SERO | 00:36 Min. |
| Pro Section | 106 | 130 | SERO | 00:18 Min. |
| Pro Section | 106 | 30 | SERO | 00:49 Min. |
| Main Part - Section 05 | PLS | 40 | SERO | 03:32 Min. |
| Main Part - Section 06 | 66 | 90 | JU | 07:07 Min. |
| Pro Section | 66 | 40 | SERO | 00:44 Min. |
| Pro Section | 66 | 70 | SECL | 00:58 Min. |
| Pro Section | 66 | 88 | SECL | 01:26 Min. |
| Pro Section | 66 | 70 | SECL | 00:57 Min. |
| Pro Section | 66 | 88 | JU | 00:46 Min. |
| Pro Section | 66 | 88 | SECL | 00:31 Min. |
| Pro Section | 66 | 88 | JU | 00:58 Min. |
| Pro Section | 66 | 70 | SECL | 00:47 Min. |
| Main Part - Section 07 | 62 | 135 | STCL | 03:43 Min. |
| Pro Section | 62 | 80 | SECL | 00:47 Min. |
| Pro Section | 62 | 100 | STCL | 00:33 Min. |
| Pro Section | 62 | 80 | SECL | 00:34 Min. |
| Pro Section | 62 | 110 | STCL | 00:34 Min. |
| Pro Section | 62 | 80 | SECL | 00:41 Min. |
| Pro Section | 62 | 125 | STCL | 00:21 Min. |
| Pro Section | 62 | 80 | SECL | 00:13 Min. |
| Main Part - Section 08 | 60 | 71 | SECL | 03:14 Min. |
| Pro Section | PLS | 25 | SERO | 00:52 Min. |
| Pro Section | PLS | 40 | SERO | 01:17 Min. |
| Pro Section | 60 | 60 | SECL | 01:05 Min. |
| Main Part - Section 09 | 86 | 113 | STJO | 03:53 Min. |
| Pro Section | 86 | 60 | SERO | 00:35 Min. |
| Pro Section | 86 | 80 | SERO | 00:20 Min. |
| Pro Section | 86 | 95 | SERO | 00:11 Min. |
| Pro Section | 86 | 110 | STJO | 00:22 Min. |
| Pro Section | 86 | 110 | SERO | 00:22 Min. |
| Pro Section | 86 | 110 | STJO | 00:22 Min. |
| Pro Section | 86 | 27 | SERO | 00:24 Min. |
| Pro Section | 86 | 80 | SERO | 00:10 Min. |
| Pro Section | 86 | 95 | SERO | 00:08 Min. |
| Pro Section | 86 | 110 | STJO | 00:24 Min. |
| Pro Section | 86 | 110 | SERO | 00:22 Min. |
| Pro Section | 86 | 110 | STJO | 00:13 Min. |
| Main Part - Section 10 | 87 | 71 | SERO | 03:57 Min. |
| Pro Section | 87 | 30 | SERO | 01:07 Min. |
| Pro Section | 87 | 30 | SERO | 01:08 Min. |
| Pro Section | 87 | 30 | SERO | 00:21 Min. |
| Pro Section | 87 | 50 | SERO | 00:25 Min. |
| Pro Section | 87 | 65 | SERO | 00:56 Min. |
| Main Part - Section 12 | 66 | 100 | JU | 09:42 Min. |
| Pro Section | 66 | 65 | SECL | 01:37 Min. |
| Pro Section | 66 | 85 | SECL | 01:25 Min. |
| Pro Section | 66 | 85 | JU | 00:28 Min. |
| Pro Section | 66 | 85 | SECL | 00:29 Min. |
| Pro Section | 66 | 85 | JU | 00:41 Min. |
| Pro Section | 66 | 65 | SECL | 01:38 Min. |
| Pro Section | 66 | 85 | SECL | 00:31 Min. |
| Pro Section | 66 | 100 | STCL | 00:41 Min. |
| Pro Section | 66 | 100 | SECL | 00:18 Min. |
| Pro Section | 66 | 100 | STCL | 00:52 Min. |
| Pro Section | 66 | 100 | SECL | 00:30 Min. |
| Pro Section | 66 | 85 | SECL | 00:32 Min. |
| Cool Down - Section 13 | PLS | 30 | SERO | 04:00 Min. |
| Effort Points (EP): 125 | Zones: 12 | 59:33 Min. | ||