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Bottom Bracket Destroyer (BBD)

10min from 25 to 75% FTP
3x 30sec @ 115% FTP,
30sec @ 50% FTP
2min free ride
30sec from 100 to 300% FTP
4min @ 65% FTP
30sec from 100 to 300% FTP
4min @ 65% FTP
30sec from 100 to 300% FTP
4min @ 65% FTP
30sec from 100 to 300% FTP
4min @ 65% FTP
30sec from 100 to 300% FTP
4min @ 65% FTP
30sec from 100 to 300% FTP
4min @ 65% FTP
30sec from 100 to 300% FTP
4min @ 65% FTP
30sec from 100 to 300% FTP
4min @ 65% FTP
30sec from 100 to 300% FTP
4min @ 65% FTP
30sec from 100 to 300% FTP
5min from 65 to 25% FTP
10min from 25 to 75% FTP3x 30sec @ 115% FTP,
30sec @ 50% FTP2min free ride30sec from 100 to 300% FTP4min @ 65% FTP30sec from 100 to 300% FTP4min @ 65% FTP30sec from 100 to 300% FTP4min @ 65% FTP30sec from 100 to 300% FTP4min @ 65% FTP30sec from 100 to 300% FTP4min @ 65% FTP30sec from 100 to 300% FTP4min @ 65% FTP30sec from 100 to 300% FTP4min @ 65% FTP30sec from 100 to 300% FTP4min @ 65% FTP30sec from 100 to 300% FTP4min @ 65% FTP30sec from 100 to 300% FTP5min from 65 to 25% FTP
Workout overview

Duration: 1h1m

Stress points: 103

Zone distribution

Z1: 13m

Z2: 40m

Z3: 2m

Z4: -

Z5: 2m

Z6: 5m

21%
65%
3%
0%
3%
7%

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.

BOTTOM BRACKET DESTROYER
-This is similar to the May The Force Be With You workout, but is slightly longer and involves a ramp-up versus a blast of effort.
-We are going to be doing 10x BBDs with 4 minutes @Endurance between.
-PUSH IT TODAY!
-5 minutes cool-down then stretch!

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