Threshold

VASA ERG Test - Short | Medium

  • Swimming
  • 40mTime
  • 33Stress
  • 0.71Intensity
  • 15Popularity

About this workout

To calculate your FTP, take the avg power from the 10 min FTP test and use the following multiplier to get your FTP based on your ability: - beginner swimmer (back of the pack age group swimmer): .92 - intermediate swimmer (mid pack age group swimmer): .93 - experienced swimmer (top level age group swimmer): .94 - very experienced swimmer (pro olympic level swimmer): .95 Example: Avg power = 65 Intermediate Swimmer = .93 FTP: 66 x .93 = 61 WATTS

JQuat

Workout structure

  • 8 min @ 60% (60w)
  • 30 sec @ 1% (1w)
  • 3 min @ 70% (70w)
  • 30 sec @ 1% (1w)
  • 2 min @ 80% (80w)
  • 30 sec @ 1% (1w)
  • 1 min @ 90% (90w)
  • 1 min @ 1% (1w)
  • 2 min @ 100% (100w)
  • 2 min @ 1% (1w)
  • 10 min @ 60% (60w)
  • 4 min @ 100% (100w)
  • 5:30 min @ 40% (40w)