[\< WORKOUTS](https://pedalmania.cc/workouts#list)

# FIRST WORKOUT

STARTER · 30 MIN

First Workout: each step's target, by time

LENGTH 30 MIN

LOAD 24

STEPS 11

HARDEST Z5

Half an hour that visits every zone, to learn the screen, the scooter and how the trainer holds the watts for you.

## THE STEPS

1. WARM-UP 5 MIN FROM 40 TO 60 % · 85 RPM, 3 MIN AT 65 % · 90 RPM
2. TOUR OF THE ZONES 3 MIN AT 80 % · 90 RPM, 2 MIN AT 55 %, 3 MIN AT 92 % · 90 RPM, 2 MIN AT 55 %, 1 MIN AT 110 % · 95 RPM, 3 MIN AT 50 %, 15 S ALL OUT, 2 MIN 45 S AT 50 %
3. COOL-DOWN 5 MIN FROM 55 TO 40 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 20 MIN
- Z2 ENDURANCE 3 MIN
- Z3 TEMPO 3 MIN
- Z4 THRESHOLD 3 MIN
- Z5 VO2 MAX 1 MIN
- FREE FREE AND ALL OUT 15 S

## THE COACH SAYS

- 0:00 Welcome. The trainer sets the watts: you keep pedalling.
- 5:00 Zone 2, endurance. You could ride like this for hours.
- 8:00 Tempo. Breathing deeper, still able to talk.
- 11:00 Easy. The trainer lets go as fast as it took hold.
- 13:00 Threshold. Hard, and steady.
- 16:00 Easy again.
- 18:00 VO2 max. Just one minute.
- 19:00 Recover. Breathe out.
- 22:00 Sprint. As hard as you like.
- 25:00 That's every zone. Spin it out.

## RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick First Workout.

[.ZWO](https://pedalmania.cc/workouts/first-workout/files/zwo) [.ERG](https://pedalmania.cc/workouts/first-workout/files/erg) [.MRC](https://pedalmania.cc/workouts/first-workout/files/mrc) For other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.

---

Source: https://pedalmania.cc/workouts/first-workout