Workouts» Build Me Up» Week 11 »

Aspire

5min from 25 to 65% FTP
5min @ 95rpm, 65% FTP
1min @ 100rpm, 80% FTP
1min @ 100rpm, 75% FTP
1min @ 85rpm, 55% FTP
1min @ 105rpm, 90% FTP
1min @ 105rpm, 85% FTP
1min @ 55% FTP
1min @ 110rpm, 100% FTP
1min @ 110rpm, 95% FTP
1min @ 85rpm, 55% FTP
30sec @ 110rpm, 108% FTP
1min @ 85rpm, 55% FTP
30sec @ 115rpm, 115% FTP
1min @ 85rpm, 55% FTP
3min @ 85rpm, 55% FTP
5x 2min @ 100rpm, 105% FTP,
2min @ 85rpm, 88% FTP
5min @ 85rpm, 55% FTP
5x 1min 30sec @ 100rpm, 105% FTP,
2min 30sec @ 85rpm, 88% FTP
5min @ 85rpm, 55% FTP
5x 1min @ 70rpm, 105% FTP,
3min @ 90rpm, 88% FTP
5min @ 85rpm, 55% FTP
7x 1min @ 100rpm, 115% FTP,
1min @ 85rpm, 55% FTP
6min from 55 to 25% FTP
Workout overview

Duration: 2h

Stress points: 151

Zone distribution

Z1: 40m

Z2: 7m

Z3: 40m

Z4: 3m

Z5: 31m

Z6: -

34%
6%
33%
3%
25%
0%

One of the hardest workouts in this plan, the workload here is designed to give you something to ASPIRE to! What do you think is possible? And what actually is? This workout is designed to show you that you are stronger than you may believe!

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Build Me Up » Week 11

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