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Kirizuma

10min from 40 to 70% FTP
1min @ 95rpm, 75% FTP
1min @ 95rpm, 80% FTP
30sec @ 85rpm, 50% FTP
1min @ 100rpm, 85% FTP
1min @ 100rpm, 90% FTP
30sec @ 85rpm, 50% FTP
1min @ 105rpm, 95% FTP
1min @ 105rpm, 100% FTP
3min @ 85rpm, 50% FTP
4min @ 90rpm, 93% FTP
2min @ 90rpm, 98% FTP
1min @ 90rpm, 103% FTP
30sec @ 90rpm, 110% FTP
1min @ 90rpm, 103% FTP
2min @ 90rpm, 98% FTP
4min @ 90rpm, 93% FTP
4min @ 85rpm, 50% FTP
4min @ 90rpm, 93% FTP
2min @ 90rpm, 98% FTP
1min @ 90rpm, 103% FTP
30sec @ 90rpm, 110% FTP
1min @ 90rpm, 103% FTP
2min @ 90rpm, 98% FTP
4min @ 90rpm, 93% FTP
4min @ 85rpm, 50% FTP
4min @ 90rpm, 93% FTP
2min @ 95rpm, 98% FTP
1min @ 100rpm, 103% FTP
30sec @ 105rpm, 110% FTP
1min @ 100rpm, 103% FTP
2min @ 95rpm, 98% FTP
4min @ 90rpm, 93% FTP
4min @ 85rpm, 50% FTP
5x 1min @ 100rpm, 110% FTP,
1min @ 85rpm, 50% FTP
4min 30sec from 50 to 25% FTP
Workout overview

Duration: 1h 30m

Stress points: 100

Zone distribution

Z1: 32m

Z2: 4m

Z3: 2m

Z4: 45m

Z5: 7m

Z6: -

36%
5%
2%
50%
7%
0%

The main set today features intervals shaped like the famous Japanese roofs for which this workout is named.

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Build Me Up » Week 7

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