10min from 30 to 80 % FTP
2x 5min @ 110 % FTP,55 % FTP
2x 5min @ 113 % FTP,58 % FTP
4x 40sec @ 154 % FTP,62 % FTP
3min @ 65 % FTP
5min @ 91 % FTP
2x 1min @ 106 % FTP,99 % FTP
3min @ 89 % FTP
6min @ 74 % FTP
3min from 72 to 48 % FTP
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Enter FTP
10min from <span
data-value="29.846415" data-unit="relpow">30</span> to <span
data-value="80.017066" data-unit="relpow">80</span>% FTP 2x 5min @ <span
data-value="109.98305" data-unit="relpow">110</span>% FTP,<br
/> 5min @ <span
data-value="55.067796" data-unit="relpow">55</span>% FTP 2x 5min @ <span
data-value="113.46416" data-unit="relpow">113</span>% FTP,<br
/> 5min @ <span
data-value="58.174062" data-unit="relpow">58</span>% FTP 4x 40sec @ <span
data-value="153.73721" data-unit="relpow">154</span>% FTP,<br
/> 20sec @ <span
data-value="61.58703" data-unit="relpow">62</span>% FTP 3min @ <span
data-value="64.999998" data-unit="relpow">65</span>% FTP 5min @ <span
data-value="90.597272" data-unit="relpow">91</span>% FTP 2x 1min @ <span
data-value="105.95564" data-unit="relpow">106</span>% FTP,<br
/> 1min @ <span
data-value="99.129695" data-unit="relpow">99</span>% FTP 3min @ <span
data-value="88.890791" data-unit="relpow">89</span>% FTP 6min @ <span
data-value="73.53242" data-unit="relpow">74</span>% FTP 3min from <span
data-value="71.825939" data-unit="relpow">72</span> to <span
data-value="47.935152" data-unit="relpow">48</span>% FTP Workout overview Duration: 1h 18m
Stress points: 112
Zone distribution Z1: 28m
Z2: 15m
Z3: 4m
Z4: 7m
Z5: 22m
Z6: 3m
Author: Paul deGrandis
This is like The Gorby's standard 5x5 workout, but the last block is replaced with a small power pyramid. 40-20s, sweet spot, OU-FTP, z2 blocks - you'll hit them all. You should use this workout to hone your climbing potential after you've developed a solid FTP. Perform 1-2x per week for best results.
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