Workouts» Gravel Grinder» Week 12 »

Openers

8min @ 55% FTP
1min @ 80% FTP
1min @ 55% FTP
1min @ 80% FTP
1min @ 55% FTP
1min @ 80% FTP
1min @ 55% FTP
2min @ 90% FTP
2min @ 55% FTP
2min @ 90% FTP
2min @ 55% FTP
2min @ 90% FTP
2min @ 55% FTP
20sec @ 120% FTP
1min 40sec @ 50% FTP
20sec @ 120% FTP
1min 40sec @ 50% FTP
20sec @ 120% FTP
1min 40sec @ 50% FTP
20sec @ 120% FTP
1min 40sec @ 50% FTP
3min 30sec @ 50% FTP
20sec @ 120% FTP
1min 40sec @ 50% FTP
20sec @ 120% FTP
1min 40sec @ 50% FTP
20sec @ 120% FTP
1min 40sec @ 50% FTP
20sec @ 120% FTP
1min 40sec @ 50% FTP
3min 30sec @ 50% FTP
20sec @ 120% FTP
1min 40sec @ 50% FTP
20sec @ 120% FTP
1min 40sec @ 50% FTP
20sec @ 120% FTP
1min 40sec @ 50% FTP
20sec @ 120% FTP
1min 40sec @ 50% FTP
8min @ 55% FTP
8min @ 55% FTP1min @ 80% FTP1min @ 55% FTP1min @ 80% FTP1min @ 55% FTP1min @ 80% FTP1min @ 55% FTP2min @ 90% FTP2min @ 55% FTP2min @ 90% FTP2min @ 55% FTP2min @ 90% FTP2min @ 55% FTP20sec @ 120% FTP1min 40sec @ 50% FTP20sec @ 120% FTP1min 40sec @ 50% FTP20sec @ 120% FTP1min 40sec @ 50% FTP20sec @ 120% FTP1min 40sec @ 50% FTP3min 30sec @ 50% FTP20sec @ 120% FTP1min 40sec @ 50% FTP20sec @ 120% FTP1min 40sec @ 50% FTP20sec @ 120% FTP1min 40sec @ 50% FTP20sec @ 120% FTP1min 40sec @ 50% FTP3min 30sec @ 50% FTP20sec @ 120% FTP1min 40sec @ 50% FTP20sec @ 120% FTP1min 40sec @ 50% FTP20sec @ 120% FTP1min 40sec @ 50% FTP20sec @ 120% FTP1min 40sec @ 50% FTP8min @ 55% FTP
Workout overview

Duration: 1h 5m

Stress points: 49

Zone distribution

Z1: 52m

Z2: -

Z3: 3m

Z4: 6m

Z5: -

Z6: 4m

80%
0%
5%
9%
0%
6%

Look who get's to do some "openers" today! You do, I was talking to you. This is good stuff and I think you'll like it. These are not max effort "sprints" but rather building efforts from out of the saddle meant to "open" the legs.

3 rounds of 20 second efforts at 120% with a focus on good high RPMs. I'd like you to start these efforts seated and "sprint" out of the saddle about 10 seconds in and finish standing. Not meant to be deeply difficult, but opening the legs up!

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