Workouts» Gravel Grinder» Week 4 »

High cadence builds

5min @ 65% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
5min @ 55% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
5min @ 55% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
30sec @ 90rpm, 65% FTP
30sec @ 100rpm, 75% FTP
30sec @ 110rpm, 85% FTP
5min @ 55% FTP
5min @ 65% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP5min @ 55% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP5min @ 55% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP30sec @ 90rpm, 65% FTP30sec @ 100rpm, 75% FTP30sec @ 110rpm, 85% FTP5min @ 55% FTP
Workout overview

Duration: 47m

Stress points: 38

Zone distribution

Z1: 15m

Z2: 23m

Z3: 9m

Z4: -

Z5: -

Z6: -

32%
49%
19%
0%
0%
0%

This workout is absolutely designed as a recovery workout, but still have some "work" to do with a little RPM focus. It's a little bit harder than the last time you saw this. The RPMs prescribed may be tough to hit, so work into it, and make sure you can do so without actually riding hard. Again, recovery focused. 3x9min blocks as 6 times through 30sec low endurance at 90 RPMs, 30sec upper endurance at 100 RPMs, 30sec tempo at 110 RPMs take 3min easy spinning between blocks

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Gravel Grinder » Week 4

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