Workouts» Build Me Up» Week 7 »

Cucumber

5min from 25 to 60% FTP
5min @ 90rpm, 60% FTP
3min @ 100rpm, 75% FTP
2min @ 85rpm, 55% FTP
30sec @ 100rpm, 100% FTP
30sec @ 110rpm, 130% FTP
15sec @ 115rpm, 150% FTP
2min @ 85rpm, 55% FTP
10min @ 90rpm, 90% FTP
2min @ 85rpm, 67% FTP
10min @ 75rpm, 90% FTP
2min @ 85rpm, 67% FTP
3min 20sec @ 90rpm, 90% FTP
3min 20sec @ 105rpm, 90% FTP
3min 20sec @ 90rpm, 90% FTP
2min @ 85rpm, 67% FTP
30sec @ 100rpm, 100% FTP
30sec @ 110rpm, 130% FTP
15sec @ 115rpm, 150% FTP
2min @ 85rpm, 55% FTP
5min @ 90rpm, 95% FTP
5min @ 90rpm, 85% FTP
2min @ 85rpm, 67% FTP
2min 30sec @ 100rpm, 95% FTP
2min 30sec @ 80rpm, 85% FTP
2min 30sec @ 100rpm, 95% FTP
2min 30sec @ 80rpm, 85% FTP
2min 30sec @ 100rpm, 95% FTP
2min 30sec @ 80rpm, 85% FTP
30sec @ 100rpm, 100% FTP
30sec @ 110rpm, 130% FTP
15sec @ 115rpm, 150% FTP
4min 15sec from 60 to 25% FTP
5min from 25 to 60% FTP5min @ 90rpm, 60% FTP3min @ 100rpm, 75% FTP2min @ 85rpm, 55% FTP30sec @ 100rpm, 100% FTP30sec @ 110rpm, 130% FTP15sec @ 115rpm, 150% FTP2min @ 85rpm, 55% FTP10min @ 90rpm, 90% FTP2min @ 85rpm, 67% FTP10min @ 75rpm, 90% FTP2min @ 85rpm, 67% FTP3min 20sec @ 90rpm, 90% FTP3min 20sec @ 105rpm, 90% FTP3min 20sec @ 90rpm, 90% FTP2min @ 85rpm, 67% FTP30sec @ 100rpm, 100% FTP30sec @ 110rpm, 130% FTP15sec @ 115rpm, 150% FTP2min @ 85rpm, 55% FTP5min @ 90rpm, 95% FTP5min @ 90rpm, 85% FTP2min @ 85rpm, 67% FTP2min 30sec @ 100rpm, 95% FTP2min 30sec @ 80rpm, 85% FTP2min 30sec @ 100rpm, 95% FTP2min 30sec @ 80rpm, 85% FTP2min 30sec @ 100rpm, 95% FTP2min 30sec @ 80rpm, 85% FTP30sec @ 100rpm, 100% FTP30sec @ 110rpm, 130% FTP15sec @ 115rpm, 150% FTP4min 15sec from 60 to 25% FTP
Workout overview

Duration: 1h 30m

Stress points: 110

Zone distribution

Z1: 15m

Z2: 16m

Z3: 13m

Z4: 44m

Z5: -

Z6: 2m

17%
18%
14%
49%
0%
3%

This workout improves your ability to deal with lactate and stay cool under pressure, AKA "Cool as a cucumber."

✓ Available in Zwift More workouts like this

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Build Me Up » Week 7

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