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HWBTWTDWH

10min from 40 to 80% FTP
1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 50% FTP
5x 2min @ 90rpm, 88% FTP,
1min @ 60rpm, 93% FTP
3min @ 85rpm, 50% FTP
5min @ 70rpm, 75% FTP
5min @ 85rpm, 83% FTP
5min @ 100rpm, 91% FTP
3min @ 85rpm, 50% FTP
5min @ 100rpm, 91% FTP
5min @ 85rpm, 83% FTP
2x 2min @ 70rpm, 75% FTP,
30sec @ 70rpm, 75% FTP
3min @ 85rpm, 50% FTP
30sec @ 65rpm, 110% FTP
30sec from 110 to 75% FTP
5min @ 90rpm, 75% FTP
30sec from 75 to 110% FTP
30sec @ 65rpm, 110% FTP
1min @ 85rpm, 50% FTP
30sec @ 65rpm, 110% FTP
30sec from 110 to 75% FTP
5min @ 90rpm, 75% FTP
30sec from 75 to 110% FTP
30sec @ 65rpm, 110% FTP
6min from 55 to 25% FTP
10min from 40 to 80% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 50% FTP5x 2min @ 90rpm, 88% FTP,
1min @ 60rpm, 93% FTP3min @ 85rpm, 50% FTP5min @ 70rpm, 75% FTP5min @ 85rpm, 83% FTP5min @ 100rpm, 91% FTP3min @ 85rpm, 50% FTP5min @ 100rpm, 91% FTP5min @ 85rpm, 83% FTP2x 2min @ 70rpm, 75% FTP,
30sec @ 70rpm, 75% FTP3min @ 85rpm, 50% FTP30sec @ 65rpm, 110% FTP30sec from 110 to 75% FTP5min @ 90rpm, 75% FTP30sec from 75 to 110% FTP30sec @ 65rpm, 110% FTP1min @ 85rpm, 50% FTP30sec @ 65rpm, 110% FTP30sec from 110 to 75% FTP5min @ 90rpm, 75% FTP30sec from 75 to 110% FTP30sec @ 65rpm, 110% FTP6min from 55 to 25% FTP
Workout overview

Duration: 1h 30m

Stress points: 94

Zone distribution

Z1: 25m

Z2: 24m

Z3: 22m

Z4: 16m

Z5: 3m

Z6: -

27%
27%
24%
18%
4%
0%

Hard Work Beats Talent When Talent Doesn't Work Hard.

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Build Me Up » Week 6

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