Workouts»Build Me Up»Week 9»

Melange

5min from 25 to 55% FTP
5min @ 95rpm, 55% FTP
5min @ 100rpm, 65% FTP
30sec @ 100rpm, 90% FTP
1min @ 85rpm, 55% FTP
30sec @ 105rpm, 100% FTP
1min @ 85rpm, 55% FTP
30sec @ 110rpm, 110% FTP
1min @ 55% FTP
2min 30sec @ 85rpm, 55% FTP
10min @ 75rpm, 85% FTP
10min @ 90rpm, 65% FTP
6x 2min @ 100rpm, 100% FTP,
rest 1min @ 85rpm, 55% FTP
10min @ 90rpm, 65% FTP
8x 20sec @ 110rpm, 130% FTP,
rest 40sec @ 85rpm, 55% FTP
10min @ 90rpm, 65% FTP
2min from 50 to 25% FTP
Workout overview

Duration: 1h 30m

Stress points: 79

Zone distribution

Z1: 29m

Z2: 35m

Z3: 10m

Z4: 13m

Z5: 1m

Z6: 3m

32%
39%
11%
14%
1%
3%

Featuring a blend of work across a range of zones, this is a potent cocktail designed to boost your fitness.

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Build Me Up»Week 9

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