Build Me Up Lite

Plan overview

Weeks: 4

Duration: 1h 7m/week

Stress points: 74/week

Workouts: 8

Total duration: 4h 27m

Total stress points: 296

Zone distribution

Z1: 1h 31m

Z2: 11m

Z3: 1h 10m

Z4: 1h 8m

Z5: 28m

Z6: -

34%
4%
26%
25%
10%
0%


Select a week or scroll down to view all workouts.

Week 1

Workouts: 2

Total duration: 1h 7m

Total stress points: 73

Average workout:

Duration 34m

Stress points 37

Zone distribution

Z1: 24m

Z2: 3m

Z3: 15m

Z4: 17m

Z5: 8m

Z6: -

36%
4%
22%
25%
12%
0%

Workout overview

Duration: 35m

Stress points: 39

Zone distribution

Z1: 11m

Z2: 1m

Z3: 15m

Z4: 1m

Z5: 7m

Z6: -

32%
4%
43%
1%
20%
0%

Going above and below functional threshold power (FTP) is a great way to increase the training impact of a workout - this is also known as 'over/unders.' Today's workout is the first of this plan's progressive over/under workout series. After a warm-up, we'll go into 2 sets of 6x (1min under and 30sec over), then cool down.

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Workout overview

Duration: 32m

Stress points: 34

Zone distribution

Z1: 13m

Z2: 2m

Z3: -

Z4: 17m

Z5: 1m

Z6: -

41%
5%
0%
52%
3%
0%

Training in the power zone just below your functional threshold power (FTP) is a super effective and efficient way to raise your fitness - this is also called the 'sweet spot zone. Today's workout is this plan's introduction to that zone. After a warm-up, we'll go into 2, 8min long sweet spot intervals with 3min of rest in between, then cool down.

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Week 2

Workouts: 2

Total duration: 1h 9m

Total stress points: 75

Average workout:

Duration 34m

Stress points 38

Zone distribution

Z1: 24m

Z2: 4m

Z3: 15m

Z4: 21m

Z5: 5m

Z6: -

34%
6%
22%
31%
7%
0%

Workout overview

Duration: 31m 30s

Stress points: 35

Zone distribution

Z1: 10m

Z2: 2m

Z3: 15m

Z4: 1m

Z5: 4m

Z6: -

30%
8%
48%
2%
13%
0%

Making workouts less monotonous and fun is a crucial aspect of indoor training. Over/unders is an excellent way to accomplish this. Today's workout is the next step in our over/under workout series. After a warm-up, we'll go into 2 sets of 6x (2min under and 30sec over), then cool down. We're pushing the under this week by another minute, but I know you are up for it!

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Workout overview

Duration: 37m

Stress points: 40

Zone distribution

Z1: 14m

Z2: 2m

Z3: -

Z4: 21m

Z5: 1m

Z6: -

38%
4%
0%
55%
3%
0%

Another key aspect of sweet spot training is spending a lot of quality time in the zone without building up undue fatigue. This allows for better repeatability and increased training density throughout a training block. With that said, we'll progress our sweet spot-focused workout today. After a warm-up, we'll go into 2, 10min long sweet spot intervals with 4min of rest in between, then cool down. This is 2min more than last week. You got this!

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Week 3

Workouts: 2

Total duration: 1h 13m

Total stress points: 84

Average workout:

Duration 37m

Stress points 42

Zone distribution

Z1: 22m

Z2: 3m

Z3: 15m

Z4: 25m

Z5: 8m

Z6: -

30%
4%
21%
34%
11%
0%

Workout overview

Duration: 33m

Stress points: 39

Zone distribution

Z1: 9m

Z2: 2m

Z3: 15m

Z4: 1m

Z5: 7m

Z6: -

27%
5%
45%
2%
21%
0%

Another week, another unicorn workout! Today, we'll keep the under portion the same as last week but progress the over portion by 30sec! So, after a warm-up, we'll do 6x (2min under and 1min over), then cool down. Get ready to push yourself a bit more today, but you are strong!

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Workout overview

Duration: 40m

Stress points: 45

Zone distribution

Z1: 13m

Z2: 2m

Z3: -

Z4: 25m

Z5: 1m

Z6: -

33%
4%
0%
61%
3%
0%

The sweet spot zone training zone is between 84% to 97% of FTP. The sweet spot workouts in this plan thread the needle at 90% FTP. Today we'll continue to progress our sweet spot-focused workout. After a warm-up, we'll go into 2, 12min long sweet spot intervals with 4min of rest in between, then cool down. This is another 2min more than last week. Look at you go!

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Week 4

Workouts: 2

Total duration: 58m

Total stress points: 64

Average workout:

Duration 29m

Stress points 32

Zone distribution

Z1: 21m

Z2: 2m

Z3: 25m

Z4: 5m

Z5: 7m

Z6: -

36%
3%
42%
8%
11%
0%

Workout overview

Duration: 31m

Stress points: 38

Zone distribution

Z1: 10m

Z2: 2m

Z3: 13m

Z4: 1m

Z5: 7m

Z6: -

32%
5%
40%
2%
21%
0%

You've made it to the most challenging unicorn workout of Build Me Up Lite, congrats to you! Today, we're adding another challenging step to the intervals in the form of another 30sec over interval. So, you'll do 2min under, 1min over, and another 30sec over! Is it mean to do that? Maybe... but your fitness will thank you later! Get after it today!

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Workout overview

Duration: 27m

Stress points: 26

Zone distribution

Z1: 11m

Z2: -

Z3: 12m

Z4: 4m

Z5: -

Z6: -

41%
0%
44%
15%
0%
0%

Sneaky, as the name would imply, is the kind of workout that 'sneaks' up on you, especially that last interval when the legs are a bit fatigued already. Today, after the warm up, we'll do 4 intervals consisting of 3min moderate, and 1 min hard, then cool down.

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