Workouts» Dirt Destroyer» Week 5 »

4. Two Timer

7min from 44 to 75% FTP
30sec @ 109% FTP
3min @ 50% FTP
30sec @ 109% FTP
5min @ 50% FTP
5min @ 60rpm, from 60 to 85% FTP
5min from 85 to 110% FTP
3x 1min @ 92% FTP,
30sec @ 102% FTP
30sec @ 115% FTP
5min @ 40% FTP
5min @ 60rpm, from 60 to 85% FTP
5min from 85 to 110% FTP
3x 1min @ 92% FTP,
30sec @ 102% FTP
30sec @ 115% FTP
5min @ 40% FTP
7min from 44 to 75% FTP30sec @ 109% FTP3min @ 50% FTP30sec @ 109% FTP5min @ 50% FTP5min @ 60rpm, from 60 to 85% FTP5min from 85 to 110% FTP3x 1min @ 92% FTP,
30sec @ 102% FTP30sec @ 115% FTP5min @ 40% FTP5min @ 60rpm, from 60 to 85% FTP5min from 85 to 110% FTP3x 1min @ 92% FTP,
30sec @ 102% FTP30sec @ 115% FTP5min @ 40% FTP
Workout overview

Duration: 56m

Stress points: 62

Zone distribution

Z1: 22m

Z2: 10m

Z3: 6m

Z4: 15m

Z5: 4m

Z6: -

39%
17%
10%
27%
8%
0%

Todays workout contains some ramped efforts, at varying cadences.

We will complete 2 x 15 minute blocks, each containing a two consecutive ramps, with the first at a low cadence of 60rpm, followed by a short block of 'Over-Unders' where we tip above and under your threshold before a big 30 second push at the end.

We spend a lot of time today around your threshold, but critically not AT threshold, which is more aligned to the demands of mountain biking.

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All workouts in 

Dirt Destroyer » Week 5

  • 1. 24 Shots to Fire

    55m | 75 SP

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  • 2. 6 Bombs to Drop

    58m | 66 SP

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  • 3. Unstructured Structure - Free Ride

    1h 31m | 90 SP

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  • 4. Two Timer

    56m | 62 SP

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  • 5. Really Saw Legs

    1h 17m | 79 SP

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