Workouts» Gravel Grinder» Week 11 »

Following the efforts

10min @ 55% FTP
20sec @ 110% FTP
40sec @ 55% FTP
20sec @ 110% FTP
40sec @ 55% FTP
20sec @ 110% FTP
40sec @ 55% FTP
20sec @ 110% FTP
40sec @ 55% FTP
20sec @ 110% FTP
40sec @ 55% FTP
20sec @ 110% FTP
40sec @ 55% FTP
1min @ 110% FTP
4min @ 80% FTP
1min 30sec @ 50% FTP
1min @ 80% FTP
1min @ 110% FTP
3min @ 80% FTP
1min 30sec @ 50% FTP
2min @ 80% FTP
1min @ 110% FTP
2min @ 80% FTP
1min 30sec @ 50% FTP
3min @ 80% FTP
1min @ 110% FTP
1min @ 80% FTP
1min 30sec @ 50% FTP
4min @ 80% FTP
1min @ 110% FTP
1min 30sec @ 50% FTP
4min @ 80% FTP
1min @ 110% FTP
1min 30sec @ 50% FTP
5min @ 55% FTP
10min @ 55% FTP20sec @ 110% FTP40sec @ 55% FTP20sec @ 110% FTP40sec @ 55% FTP20sec @ 110% FTP40sec @ 55% FTP20sec @ 110% FTP40sec @ 55% FTP20sec @ 110% FTP40sec @ 55% FTP20sec @ 110% FTP40sec @ 55% FTP1min @ 110% FTP4min @ 80% FTP1min 30sec @ 50% FTP1min @ 80% FTP1min @ 110% FTP3min @ 80% FTP1min 30sec @ 50% FTP2min @ 80% FTP1min @ 110% FTP2min @ 80% FTP1min 30sec @ 50% FTP3min @ 80% FTP1min @ 110% FTP1min @ 80% FTP1min 30sec @ 50% FTP4min @ 80% FTP1min @ 110% FTP1min 30sec @ 50% FTP4min @ 80% FTP1min @ 110% FTP1min 30sec @ 50% FTP5min @ 55% FTP
Workout overview

Duration: 1h

Stress points: 60

Zone distribution

Z1: 28m

Z2: -

Z3: 24m

Z4: -

Z5: 8m

Z6: -

47%
0%
40%
0%
13%
0%

Look familiar? Well it should as we've done something just like it before and I'm sure you loved it. This go around we are going to do 5min efforts with a minute at 110% thrown in and rotated within the 5min. I want you to visualize chasing an effort down and then sitting in on the wheel once it's caught. This will prepare us for the surges that come along with any kind of group racing. They tend to happen frequently with gravel as people respond to the terrain and surge up and down.

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Gravel Grinder » Week 11

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