Workouts» Endurance »

Back to Basics

7min from 44 to 75% FTP
30sec @ 109% FTP
3min @ 50% FTP
30sec @ 109% FTP
5min @ 50% FTP
1min @ 85rpm, 85% FTP
1min @ 65rpm, 85% FTP
1min @ 85% FTP
1min @ 65rpm, 85% FTP
1min @ 85% FTP
1min @ 65rpm, 85% FTP
1min @ 85% FTP
1min @ 65rpm, 85% FTP
1min 30sec @ 50% FTP
5min @ 95% FTP
1min 30sec @ 50% FTP
3min @ 100% FTP
5min @ 50% FTP
1min @ 85rpm, 85% FTP
1min @ 65rpm, 85% FTP
1min @ 85% FTP
1min @ 65rpm, 85% FTP
1min @ 85% FTP
1min @ 65rpm, 85% FTP
1min @ 85% FTP
1min @ 65rpm, 85% FTP
1min 30sec @ 50% FTP
5min @ 95% FTP
1min 30sec @ 50% FTP
3min @ 100% FTP
10min @ 50% FTP
7min from 44 to 75% FTP30sec @ 109% FTP3min @ 50% FTP30sec @ 109% FTP5min @ 50% FTP1min @ 85rpm, 85% FTP1min @ 65rpm, 85% FTP1min @ 85% FTP1min @ 65rpm, 85% FTP1min @ 85% FTP1min @ 65rpm, 85% FTP1min @ 85% FTP1min @ 65rpm, 85% FTP1min 30sec @ 50% FTP5min @ 95% FTP1min 30sec @ 50% FTP3min @ 100% FTP5min @ 50% FTP1min @ 85rpm, 85% FTP1min @ 65rpm, 85% FTP1min @ 85% FTP1min @ 65rpm, 85% FTP1min @ 85% FTP1min @ 65rpm, 85% FTP1min @ 85% FTP1min @ 65rpm, 85% FTP1min 30sec @ 50% FTP5min @ 95% FTP1min 30sec @ 50% FTP3min @ 100% FTP10min @ 50% FTP
Workout overview

Duration: 1h 9m

Stress points: 71

Zone distribution

Z1: 33m

Z2: 3m

Z3: 16m

Z4: 16m

Z5: 1m

Z6: -

47%
5%
23%
23%
1%
0%

This is the very first session of the Dirt Destroyer, which takes us back to basics and focuses on developing your endurance and aerobic conditioning which are fundamental attributes for anyone looking to train hard, hold their form and perform in a mountain bike event.

We are going to push ourselves right up to our threshold, by completing 6 efforts, split in to two blocks of 3 efforts (85%, 95% and 100% of our FTP). The first effort within each block alternates between your chosen cadence and a low cadence of 65rpm. As the intensity of each effort goes up, the volume goes down!
You're going to need to use a Cadence Sensor to make the most of these workouts

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Endurance

  • Aerobic Builds

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  • Aerobic Sustainability

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  • Back to Basics

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  • Cadence Bursts

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  • Endurance #1

    1h | 52 SP

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  • Endurance #2

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  • Endurance #3

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  • Endurance Building Blocks

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  • Fast pedaling

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  • Get It Done

    1h | 49 SP

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  • High-Cadence Builds

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  • Men's Team Jumbo-Visma Workout

    1h | 49 SP

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  • Pacing #1

    58m | 59 SP

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  • Pacing #2

    1h 8m | 65 SP

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  • Rolling Hills #1

    56m | 49 SP

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  • Saw Legs

    1h 17m | 75 SP

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  • Taper Steady

    50m | 51 SP

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  • The Long Ride

    1h 25m | 96 SP

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  • Twelve Spikes

    1h | 51 SP

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  • Workout 3

    1h | 65 SP

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  • Workout 16

    1h 22m | 88 SP

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  • Z2 Cadence Changes

    50m | 32 SP

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