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Chamois Abuse

10min from 25 to 75% FTP
3x 30sec @ 115% FTP,
30sec @ 50% FTP
2min free ride
5min @ 100% FTP
30sec from 100 to 150% FTP
2min @ 50% FTP
5min @ 100% FTP
30sec from 100 to 150% FTP
2min @ 50% FTP
5min @ 100% FTP
30sec from 100 to 150% FTP
2min @ 50% FTP
5min @ 100% FTP
30sec from 100 to 150% FTP
2min @ 50% FTP
5min @ 100% FTP
30sec from 100 to 150% FTP
4min @ 50% FTP
10x 30sec @ 125% FTP,
30sec @ 75% FTP
5min @ 50% FTP
10x 30sec @ 135% FTP,
30sec @ 65% FTP
5min 30sec from 65 to 25% FTP
10min from 25 to 75% FTP3x 30sec @ 115% FTP,
30sec @ 50% FTP2min free ride5min @ 100% FTP30sec from 100 to 150% FTP2min @ 50% FTP5min @ 100% FTP30sec from 100 to 150% FTP2min @ 50% FTP5min @ 100% FTP30sec from 100 to 150% FTP2min @ 50% FTP5min @ 100% FTP30sec from 100 to 150% FTP2min @ 50% FTP5min @ 100% FTP30sec from 100 to 150% FTP4min @ 50% FTP10x 30sec @ 125% FTP,
30sec @ 75% FTP5min @ 50% FTP10x 30sec @ 135% FTP,
30sec @ 65% FTP5min 30sec from 65 to 25% FTP
Workout overview

Duration: 1h 25m

Stress points: 118

Zone distribution

Z1: 30m

Z2: 14m

Z3: 2m

Z4: 25m

Z5: 2m

Z6: 12m

35%
16%
2%
30%
3%
14%

Author: S.Gaffney (GC Coaching)

WARM-UP
-Start with 10 minutes gradually increasing your power and cadence, then 3x 30 seconds @110+ RPM @115% FTP with 3 minutes active recovery to ready the legs, and finally 2 minutes free ride to ready the mind.

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GC Coaching » Racing

  • Chamois Abuse

    1h 25m | 118 SP

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