10min from 50 to 90 % FTP
30sec @ 110 % FTP
1min @ 50 % FTP
30sec @ 115 % FTP
1min @ 50 % FTP
30sec @ 120 % FTP
3x 1min @ 50 % FTP,120 % FTP
4min @ 50 % FTP
3x 1min @ 50 % FTP,120 % FTP
4min @ 50 % FTP
3x 1min @ 50 % FTP,120 % FTP
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Enter FTP
10min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="90" data-unit="relpow">90</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="115" data-unit="relpow">115</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP 3x 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP,<br
/> 3min @ <span
data-value="120" data-unit="relpow">120</span>% FTP 4min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3x 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP,<br
/> 3min @ <span
data-value="120" data-unit="relpow">120</span>% FTP 4min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3x 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP,<br
/> 3min @ <span
data-value="120" data-unit="relpow">120</span>% FTP Workout overview Duration: 57m 30s
Stress points: 97
Zone distribution Z1: 22m
Z2: 4m
Z3: 3m
Z4: -
Z5: 1m
Z6: 28m
Author: Derek Rush
The shortest of the Pain Cave Challenge workouts. Three sets of 3 minute top end Zone 5 efforts on 1 minute rest. Cool down and head for the shower when complete, or follow these blocks up with some tempo or endurance work.
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