Workouts» Dirt Destroyer» Week 6 »

4. The Egyptian

7min from 44 to 75% FTP
30sec @ 109% FTP
3min @ 50% FTP
30sec @ 109% FTP
4min @ 50% FTP
4min @ 65rpm, 75% FTP
4min @ 110rpm, 81% FTP
3min @ 95% FTP
1min @ 70rpm, 109% FTP
3min @ 95% FTP
4min @ 81% FTP
4min @ 75% FTP
4min @ 50% FTP
4min @ 65rpm, 75% FTP
4min @ 110rpm, 81% FTP
3min @ 95% FTP
1min @ 70rpm, 109% FTP
3min @ 95% FTP
4min @ 81% FTP
4min @ 75% FTP
5min @ 50% FTP
7min from 44 to 75% FTP30sec @ 109% FTP3min @ 50% FTP30sec @ 109% FTP4min @ 50% FTP4min @ 65rpm, 75% FTP4min @ 110rpm, 81% FTP3min @ 95% FTP1min @ 70rpm, 109% FTP3min @ 95% FTP4min @ 81% FTP4min @ 75% FTP4min @ 50% FTP4min @ 65rpm, 75% FTP4min @ 110rpm, 81% FTP3min @ 95% FTP1min @ 70rpm, 109% FTP3min @ 95% FTP4min @ 81% FTP4min @ 75% FTP5min @ 50% FTP
Workout overview

Duration: 1h 10m

Stress points: 74

Zone distribution

Z1: 20m

Z2: 19m

Z3: 16m

Z4: 12m

Z5: 3m

Z6: -

28%
28%
23%
17%
4%
0%

This is one of the final workouts within the Dirt Destroyer which is a pyramid style workout, hence "The Egyptian".

This is an all round session which will help to boost your endurance, but also your strength as we hit the peak of the pyramid. Here we complete a 1 minute effort at 109% of FTP, critically at 70rpm which really draws on your strength and is what really makes this part of the pyramid a challenge.

This workout keeps things interesting by changing the intensity and the monotony of a steady state effort.

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All workouts in 

Dirt Destroyer » Week 6

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  • 2. 6 Strength Bombs

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  • 3. Unstructured Structure - Free Ride

    1h 31m | 90 SP

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  • 4. The Egyptian

    1h 10m | 74 SP

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  • 5. 130% of FTP Hangers

    42m | 50 SP

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