Workouts» Hunter's Challenge

Hunter's Challenge

Plan overview

Weeks: 4

Duration: 10h 6m/week

Stress points: 769/week

Workouts: 28

Total duration: 40h 22m

Total stress points: 3075

Zone distribution

Z1: 5h 10m

Z2: 16h 18m

Z3: 8h 7m

Z4: 5h 57m

Z5: 3h 43m

Z6: 1h 7m

13%
40%
20%
15%
9%
3%


Select a week or scroll down to view all workouts.

Hunter's Challenge »

Week 1

Week 1

Workouts: 7

Total duration: 8h 18m

Total stress points: 575

Average workout:

Duration 1h 11m

Stress points 82

Zone distribution

Z1: 1h 23m

Z2: 3h 30m

Z3: 1h 57m

Z4: 45m

Z5: 24m

Z6: 19m

17%
42%
24%
9%
5%
4%

Hunter's Challenge» Week 1 »

Day 1 - Cadence Crusher

7min from 40 to 75% FTP
3min @ 90% FTP
5min @ 70% FTP
2min @ 95% FTP
1min @ 70% FTP
1min 30sec @ 100% FTP
1min @ 70% FTP
1min @ 115% FTP
1min @ 70% FTP
1min 30sec @ 95% FTP
1min @ 70% FTP
2min @ 90% FTP
3min @ 70% FTP
30sec @ 150% FTP
1min @ 70% FTP
30sec @ 150% FTP
1min @ 70% FTP
30sec @ 150% FTP
5min 30sec from 75 to 40% FTP
7min from 40 to 75% FTP3min @ 90% FTP5min @ 70% FTP2min @ 95% FTP1min @ 70% FTP1min 30sec @ 100% FTP1min @ 70% FTP1min @ 115% FTP1min @ 70% FTP1min 30sec @ 95% FTP1min @ 70% FTP2min @ 90% FTP3min @ 70% FTP30sec @ 150% FTP1min @ 70% FTP30sec @ 150% FTP1min @ 70% FTP30sec @ 150% FTP5min 30sec from 75 to 40% FTP
Workout overview

Duration: 39m

Stress points: 46

Zone distribution

Z1: 7m

Z2: 19m

Z3: -

Z4: 10m

Z5: 1m

Z6: 2m

18%
50%
0%
26%
3%
4%

Welcome to Hunter's Challenge. These 28 workouts should be done in 28 days if you think you're a Zwift superhero. If you need a rest day or 2, go for it. Nobody's looking. Honest.

Cadence is 1st priority and then intensity. KEEP THE RPM and strive for the wattages. This is a great workout to teach your leg muscles to produce the same power but at high RPM. If 100 RPM is "normal" for you then add 10 more RPM to them.

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Hunter's Challenge» Week 1 »

Day 2 - Micro bursts!

10min from 40 to 70% FTP
20x 15sec @ 150% FTP,
15sec @ 50% FTP
5min @ 60% FTP
20x 15sec @ 150% FTP,
15sec @ 50% FTP
5min @ 60% FTP
20x 15sec @ 150% FTP,
15sec @ 50% FTP
10min from 75 to 40% FTP
10min from 40 to 70% FTP20x 15sec @ 150% FTP,
15sec @ 50% FTP5min @ 60% FTP20x 15sec @ 150% FTP,
15sec @ 50% FTP5min @ 60% FTP20x 15sec @ 150% FTP,
15sec @ 50% FTP10min from 75 to 40% FTP
Workout overview

Duration: 1h

Stress points: 75

Zone distribution

Z1: 27m

Z2: 18m

Z3: -

Z4: -

Z5: -

Z6: 15m

46%
29%
0%
0%
0%
25%

Microbursts are great to do on a regular basis to make sure that you can change speeds anytime in the season and be ready for that group ride. They are annoying, but great for you!

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Hunter's Challenge» Week 1 »

Day 3 - Cadence and Heartrate

10min from 55 to 72% FTP
6x 1min @ 120rpm, 87% FTP,
1min @ 70rpm, 72% FTP
15min @ 105rpm, 87% FTP
5min @ 68rpm, 72% FTP
15min @ 90rpm, 87% FTP
5min @ 68rpm, 72% FTP
15min @ 75rpm, 87% FTP
5min @ 68rpm, 72% FTP
5min @ 68rpm, from 72 to 55% FTP
10min from 55 to 72% FTP6x 1min @ 120rpm, 87% FTP,
1min @ 70rpm, 72% FTP15min @ 105rpm, 87% FTP5min @ 68rpm, 72% FTP15min @ 90rpm, 87% FTP5min @ 68rpm, 72% FTP15min @ 75rpm, 87% FTP5min @ 68rpm, 72% FTP5min @ 68rpm, from 72 to 55% FTP
Workout overview

Duration: 1h 27m

Stress points: 95

Zone distribution

Z1: 4m

Z2: 32m

Z3: 51m

Z4: -

Z5: -

Z6: -

5%
36%
59%
0%
0%
0%

Let's see how cadence affects that HR at 85% of FT watts. Try a cadence of 105 rpm at 85% watts for 10 minutes and let's see what your HR does. Then 5 minutes easy. Then let's try cadence of 90 rpm at 85% of FT watts for 10 minutes, 5 minutes easy, then let's see what cadence of 75 rpm at 85% watts for 10 minutes does to your HR.

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Hunter's Challenge» Week 1 »

Day 4 - Cadence drills

10min from 55 to 72% FTP
10x 1min @ 120rpm, 114% FTP,
1min @ 85rpm, 87% FTP
5min @ 65rpm, 72% FTP
10x 20sec @ 110rpm, 87% FTP,
1min 40sec @ 90rpm, 87% FTP
10min @ 68rpm, from 72 to 55% FTP
10min from 55 to 72% FTP10x 1min @ 120rpm, 114% FTP,
1min @ 85rpm, 87% FTP5min @ 65rpm, 72% FTP10x 20sec @ 110rpm, 87% FTP,
1min 40sec @ 90rpm, 87% FTP10min @ 68rpm, from 72 to 55% FTP
Workout overview

Duration: 1h 5m

Stress points: 83

Zone distribution

Z1: 6m

Z2: 19m

Z3: 30m

Z4: -

Z5: 10m

Z6: -

9%
29%
46%
0%
15%
0%

Don't worry too much with watts or HR in this one. Just make it a fun and challenging trainer ride. 10 minutes fast warm-up with Cadence in 90-95 range and at 75% of FTP or 80% of FT HR. Then a 5 minute rest followed by 20 minutes of sweet spot pedaling with 10 bursts for 20 seconds each.

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Hunter's Challenge» Week 1 »

Day 5 - Pirate pedaling

10min @ 90rpm, from 55 to 72% FTP
2min @ 60rpm, 40% FTP
2min @ 60rpm, 40% FTP
2min @ 60rpm, 35% FTP
2min @ 60rpm, 35% FTP
2min @ 60rpm, 40% FTP
2min @ 60rpm, 40% FTP
2min @ 60rpm, 35% FTP
2min @ 60rpm, 35% FTP
2min @ 60rpm, 40% FTP
2min @ 60rpm, 40% FTP
5min @ 100rpm, 72% FTP
10x 1min @ 110rpm, 87% FTP,
1min @ 90rpm, 72% FTP
10min @ 90rpm, 80% FTP
10min from 75 to 60% FTP
10min @ 90rpm, from 55 to 72% FTP2min @ 60rpm, 40% FTP2min @ 60rpm, 40% FTP2min @ 60rpm, 35% FTP2min @ 60rpm, 35% FTP2min @ 60rpm, 40% FTP2min @ 60rpm, 40% FTP2min @ 60rpm, 35% FTP2min @ 60rpm, 35% FTP2min @ 60rpm, 40% FTP2min @ 60rpm, 40% FTP5min @ 100rpm, 72% FTP10x 1min @ 110rpm, 87% FTP,
1min @ 90rpm, 72% FTP10min @ 90rpm, 80% FTP10min from 75 to 60% FTP
Workout overview

Duration: 1h 15m

Stress points: 61

Zone distribution

Z1: 23m

Z2: 32m

Z3: 20m

Z4: -

Z5: -

Z6: -

31%
43%
27%
0%
0%
0%

One leg pedaling intervals, and 20 minutes Sub FTP. 10 x 1 minute pedaling interval - 1 minute per leg. Then 10 x 1 minute fast pedals with 1 minute rest in between each. Then 10 minutes at 80% of FTP.

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Hunter's Challenge» Week 1 »

Day 6 - Tractor Pulls!

10min from 55 to 72% FTP
5min @ 90rpm, 95% FTP
5min @ 72% FTP
over/under 9min @ 55/90rpm, 95% FTP
5min @ 72% FTP
10x 1min @ 55rpm, 114% FTP,
1min @ 90rpm, 95% FTP
5min @ 72% FTP
6x 1min @ 55rpm, 87% FTP,
1min @ 90rpm, 72% FTP
15min from 72 to 55% FTP
10min from 55 to 72% FTP5min @ 90rpm, 95% FTP5min @ 72% FTPover/under 9min @ 55/90rpm, 95% FTP5min @ 72% FTP10x 1min @ 55rpm, 114% FTP,
1min @ 90rpm, 95% FTP5min @ 72% FTP6x 1min @ 55rpm, 87% FTP,
1min @ 90rpm, 72% FTP15min from 72 to 55% FTP
Workout overview

Duration: 1h 26m

Stress points: 109

Zone distribution

Z1: 7m

Z2: 39m

Z3: 6m

Z4: 24m

Z5: 10m

Z6: -

9%
45%
7%
28%
12%
0%

Tractor Pulls help to build muscular strength and even improve your sprint! Make sure to slowly get into this gear, so start at less than 8mph, keep your hands in the drops, tighten your abdominals and stay seated for the entire interval. ONLY start the 30 second clock once you are in the gear and actually controlled and rolling smooth. Your cadence should be 40-50 RPM when you start and around 95rpm when you stop. This is about strength, not speed.

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Hunter's Challenge» Week 1 »

Day 7 - Super Peaks Pyramid

15min from 55 to 72% FTP
5min @ 90rpm, 87% FTP
2min @ 100rpm, 72% FTP
3min @ 90rpm, 95% FTP
2min @ 72% FTP
3min @ 90rpm, 95% FTP
2min @ 72% FTP
1min 30sec @ 90rpm, 114% FTP
3min @ 72% FTP
1min @ 90rpm, 114% FTP
3min @ 72% FTP
30sec @ 90rpm, 114% FTP
3min @ 72% FTP
1min @ 90rpm, 160% FTP
3min @ 72% FTP
1min 30sec @ 90rpm, 160% FTP
3min @ 72% FTP
2min @ 90rpm, 95% FTP
3min @ 72% FTP
3min @ 90rpm, 95% FTP
2min @ 72% FTP
5min @ 90rpm, 87% FTP
3min @ 100rpm, 72% FTP
5min @ 72% FTP
10min from 72 to 55% FTP
15min from 55 to 72% FTP5min @ 90rpm, 87% FTP2min @ 100rpm, 72% FTP3min @ 90rpm, 95% FTP2min @ 72% FTP3min @ 90rpm, 95% FTP2min @ 72% FTP1min 30sec @ 90rpm, 114% FTP3min @ 72% FTP1min @ 90rpm, 114% FTP3min @ 72% FTP30sec @ 90rpm, 114% FTP3min @ 72% FTP1min @ 90rpm, 160% FTP3min @ 72% FTP1min 30sec @ 90rpm, 160% FTP3min @ 72% FTP2min @ 90rpm, 95% FTP3min @ 72% FTP3min @ 90rpm, 95% FTP2min @ 72% FTP5min @ 90rpm, 87% FTP3min @ 100rpm, 72% FTP5min @ 72% FTP10min from 72 to 55% FTP
Workout overview

Duration: 1h 25m 30s

Stress points: 106

Zone distribution

Z1: 7m

Z2: 52m

Z3: 10m

Z4: 11m

Z5: 3m

Z6: 3m

9%
60%
12%
13%
4%
3%

This is a great indoor trainer workout to do in order to get in some short intensity in the anaerobic capacity zone. This is nice to do every two weeks throughout the winter, so that you can just keep this system in check. Don't worry, you won't overdo it by doing this workout in the winter, just do it every two weeks and that will be great!

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Hunter's Challenge »

Week 2

Week 2

Workouts: 7

Total duration: 8h 35m

Total stress points: 702

Average workout:

Duration 1h 14m

Stress points 100

Zone distribution

Z1: 1h 37m

Z2: 2h 56m

Z3: 1h 8m

Z4: 1h 35m

Z5: 59m

Z6: 20m

19%
34%
13%
18%
11%
4%

Hunter's Challenge» Week 2 »

Day 1 - The Quick Fix

10min @ 90rpm, from 55 to 87% FTP
6x 1min @ 115rpm, 114% FTP,
1min @ 80rpm, 95% FTP
5min @ 72% FTP
5x 2min @ 95% FTP,
30sec @ 115% FTP
5min @ 72% FTP
5x 2min @ 95% FTP,
30sec @ 115% FTP
5min @ 72% FTP
2x 5min @ 114% FTP,
5min @ 72% FTP
10min from 87 to 72% FTP
10min @ 90rpm, from 55 to 87% FTP6x 1min @ 115rpm, 114% FTP,
1min @ 80rpm, 95% FTP5min @ 72% FTP5x 2min @ 95% FTP,
30sec @ 115% FTP5min @ 72% FTP5x 2min @ 95% FTP,
30sec @ 115% FTP5min @ 72% FTP2x 5min @ 114% FTP,
5min @ 72% FTP10min from 87 to 72% FTP
Workout overview

Duration: 1h 32m

Stress points: 133

Zone distribution

Z1: 2m

Z2: 33m

Z3: 11m

Z4: 26m

Z5: 21m

Z6: -

2%
36%
12%
28%
23%
0%

Threshold and Vo2 Max! Just to make sure you are being honest and getting in your threshold and Vo2 Max work.

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Hunter's Challenge» Week 2 »

Day 2 - Peaks Pedal Drills

10min from 50 to 65% FTP
6x 1min @ 65rpm, 95% FTP,
2min @ 85rpm, 72% FTP
6x 1min @ 65rpm, 95% FTP,
2min @ 85rpm, 72% FTP
5min @ 72% FTP
8x 1min @ 120rpm, 95% FTP,
1min @ 85rpm, 72% FTP
10min from 72 to 55% FTP
10min from 50 to 65% FTP6x 1min @ 65rpm, 95% FTP,
2min @ 85rpm, 72% FTP6x 1min @ 65rpm, 95% FTP,
2min @ 85rpm, 72% FTP5min @ 72% FTP8x 1min @ 120rpm, 95% FTP,
1min @ 85rpm, 72% FTP10min from 72 to 55% FTP
Workout overview

Duration: 1h 17m

Stress points: 78

Zone distribution

Z1: 10m

Z2: 47m

Z3: -

Z4: 20m

Z5: -

Z6: -

12%
62%
0%
26%
0%
0%

This workout is to help you improve your pedal stroke. Follow the instructions throughout the workout closely!

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Hunter's Challenge» Week 2 »

Day 3 - Earn your Bacon

10min from 50 to 65% FTP
4x 10min @ 95% FTP,
5min @ 72% FTP
4x 1min @ 160% FTP,
1min @ 72% FTP
5min from 72 to 55% FTP
10min from 50 to 65% FTP4x 10min @ 95% FTP,
5min @ 72% FTP4x 1min @ 160% FTP,
1min @ 72% FTP5min from 72 to 55% FTP
Workout overview

Duration: 1h 23m

Stress points: 121

Zone distribution

Z1: 8m

Z2: 31m

Z3: -

Z4: 40m

Z5: -

Z6: 4m

10%
37%
0%
48%
0%
5%

Time to push it at your FTP and get a good long sweat in! GO for it!

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Hunter's Challenge» Week 2 »

Day 4 - Tractor Pulls!

10min from 50 to 65% FTP
5min @ 95% FTP
5min @ 87% FTP
10x 30sec @ 160% FTP,
2min @ 87% FTP
5min @ 87% FTP
5x 1min @ 105rpm, 160% FTP,
1min @ 85rpm, 87% FTP
10min from 72 to 55% FTP
10min from 50 to 65% FTP5min @ 95% FTP5min @ 87% FTP10x 30sec @ 160% FTP,
2min @ 87% FTP5min @ 87% FTP5x 1min @ 105rpm, 160% FTP,
1min @ 85rpm, 87% FTP10min from 72 to 55% FTP
Workout overview

Duration: 1h 10m

Stress points: 125

Zone distribution

Z1: 10m

Z2: 10m

Z3: 35m

Z4: 5m

Z5: -

Z6: 10m

14%
15%
50%
7%
0%
14%

Tractor Pulls help to build muscular strength and even improve your sprint!

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Hunter's Challenge» Week 2 »

Day 5 - CrissCross Crushers

10min from 50 to 65% FTP
5x 30sec @ 160% FTP,
3min 30sec @ 87% FTP
5min @ 87% FTP
5min @ 114% FTP
5min @ 72% FTP
5min @ 114% FTP
5min @ 72% FTP
5min @ 114% FTP
5min from 72 to 55% FTP
10min from 50 to 65% FTP5x 30sec @ 160% FTP,
3min 30sec @ 87% FTP5min @ 87% FTP5min @ 114% FTP5min @ 72% FTP5min @ 114% FTP5min @ 72% FTP5min @ 114% FTP5min from 72 to 55% FTP
Workout overview

Duration: 1h 5m

Stress points: 100

Zone distribution

Z1: 8m

Z2: 17m

Z3: 23m

Z4: -

Z5: 15m

Z6: 3m

13%
26%
35%
0%
23%
4%

This is a solid workout at just below your threshold and then doing short, but hard little bursts above!

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Hunter's Challenge» Week 2 »

Day 6 - Pyramid of Power

15min from 40 to 60% FTP
5min @ 70% FTP
2min @ 40% FTP
3min @ 105% FTP
2min @ 55% FTP
2min @ 110% FTP
2min @ 55% FTP
1min 30sec @ 115% FTP
3min @ 55% FTP
1min @ 120% FTP
3min @ 55% FTP
30sec @ 125% FTP
3min @ 55% FTP
1min @ 120% FTP
3min @ 55% FTP
1min 30sec @ 115% FTP
3min @ 55% FTP
2min @ 110% FTP
2min @ 55% FTP
3min @ 105% FTP
2min @ 55% FTP
5min @ 70% FTP
10min from 60 to 30% FTP
15min from 40 to 60% FTP5min @ 70% FTP2min @ 40% FTP3min @ 105% FTP2min @ 55% FTP2min @ 110% FTP2min @ 55% FTP1min 30sec @ 115% FTP3min @ 55% FTP1min @ 120% FTP3min @ 55% FTP30sec @ 125% FTP3min @ 55% FTP1min @ 120% FTP3min @ 55% FTP1min 30sec @ 115% FTP3min @ 55% FTP2min @ 110% FTP2min @ 55% FTP3min @ 105% FTP2min @ 55% FTP5min @ 70% FTP10min from 60 to 30% FTP
Workout overview

Duration: 1h 15m 30s

Stress points: 76

Zone distribution

Z1: 50m

Z2: 10m

Z3: -

Z4: -

Z5: 13m

Z6: 3m

66%
13%
0%
0%
17%
3%

Ah, such a great workout and pyramid! Go for it!

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Hunter's Challenge» Week 2 »

Day 7 - Pointy Pyramid

10min from 50 to 65% FTP
2min @ 72% FTP
2min @ 114% FTP
2min @ 72% FTP
3min @ 114% FTP
2min @ 72% FTP
4min @ 95% FTP
2min @ 72% FTP
3min @ 114% FTP
2min @ 72% FTP
2min @ 114% FTP
2min @ 72% FTP
1min @ 160% FTP
5min @ 72% FTP
10min from 72 to 55% FTP
10min from 50 to 65% FTP2min @ 72% FTP2min @ 114% FTP2min @ 72% FTP3min @ 114% FTP2min @ 72% FTP4min @ 95% FTP2min @ 72% FTP3min @ 114% FTP2min @ 72% FTP2min @ 114% FTP2min @ 72% FTP1min @ 160% FTP5min @ 72% FTP10min from 72 to 55% FTP
Workout overview

Duration: 52m

Stress points: 69

Zone distribution

Z1: 10m

Z2: 27m

Z3: -

Z4: 4m

Z5: 10m

Z6: 1m

18%
53%
0%
8%
19%
2%

This is a serious effort. Wait until the last couple of weeks in your plan to try this one.

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Hunter's Challenge »

Week 3

Week 3

Workouts: 7

Total duration: 10h 14m

Total stress points: 743

Average workout:

Duration 1h 28m

Stress points 106

Zone distribution

Z1: 1h 19m

Z2: 4h 1m

Z3: 3h 5m

Z4: 1h 8m

Z5: 18m

Z6: 23m

13%
39%
30%
11%
3%
4%

Hunter's Challenge» Week 3 »

Day 1 - Cadence drills

10min from 55 to 72% FTP
10x 1min @ 105rpm, 72% FTP,
1min @ 85rpm, 72% FTP
20min @ 87% FTP
10x 1min @ 105rpm, 87% FTP,
1min @ 85rpm, 87% FTP
10min from 72 to 55% FTP
10min from 55 to 72% FTP10x 1min @ 105rpm, 72% FTP,
1min @ 85rpm, 72% FTP20min @ 87% FTP10x 1min @ 105rpm, 87% FTP,
1min @ 85rpm, 87% FTP10min from 72 to 55% FTP
Workout overview

Duration: 1h 20m

Stress points: 84

Zone distribution

Z1: 6m

Z2: 34m

Z3: 40m

Z4: -

Z5: -

Z6: -

7%
43%
50%
0%
0%
0%

Don't worry too much with watts or HR in this one. Just make it a fun and challenging trainer ride.

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Hunter's Challenge» Week 3 »

Day 2 - Super Peaks Pyramid

10min from 55 to 72% FTP
5min @ 87% FTP
2min @ 72% FTP
3min @ 95% FTP
2min @ 72% FTP
2min @ 95% FTP
2min @ 72% FTP
1min 30sec @ 160% FTP
3min @ 72% FTP
1min @ 160% FTP
3min @ 72% FTP
30sec @ 145% FTP
3min @ 72% FTP
1min @ 160% FTP
3min @ 72% FTP
1min 30sec @ 160% FTP
3min @ 72% FTP
2min @ 95% FTP
2min @ 72% FTP
3min @ 114% FTP
2min @ 72% FTP
5min @ 95% FTP
5min @ 72% FTP
10min from 72 to 55% FTP
10min from 55 to 72% FTP5min @ 87% FTP2min @ 72% FTP3min @ 95% FTP2min @ 72% FTP2min @ 95% FTP2min @ 72% FTP1min 30sec @ 160% FTP3min @ 72% FTP1min @ 160% FTP3min @ 72% FTP30sec @ 145% FTP3min @ 72% FTP1min @ 160% FTP3min @ 72% FTP1min 30sec @ 160% FTP3min @ 72% FTP2min @ 95% FTP2min @ 72% FTP3min @ 114% FTP2min @ 72% FTP5min @ 95% FTP5min @ 72% FTP10min from 72 to 55% FTP
Workout overview

Duration: 1h 15m 30s

Stress points: 111

Zone distribution

Z1: 6m

Z2: 44m

Z3: 5m

Z4: 12m

Z5: 3m

Z6: 6m

8%
58%
7%
16%
4%
7%

This is a great indoor trainer workout to do in order to get in some short intensity in the anaerobic capacity zone. This is nice to do every two weeks throughout the winter, so that you can just keep this system in check. Don't worry, you won't overdo it by doing this workout in the winter, just do it every two weeks and that will be great!

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Hunter's Challenge» Week 3 »

Day 3 - Pirate pedaling

10min from 55 to 72% FTP
2min @ 35% FTP
2min @ 40% FTP
2min @ 35% FTP
2min @ 40% FTP
2min @ 35% FTP
2min @ 40% FTP
2min @ 35% FTP
2min @ 40% FTP
2min @ 35% FTP
2min @ 40% FTP
5min @ 72% FTP
10x 1min @ 105rpm, 87% FTP,
1min @ 85rpm, 87% FTP
10min @ 80% FTP
10min from 72 to 55% FTP
10min from 55 to 72% FTP2min @ 35% FTP2min @ 40% FTP2min @ 35% FTP2min @ 40% FTP2min @ 35% FTP2min @ 40% FTP2min @ 35% FTP2min @ 40% FTP2min @ 35% FTP2min @ 40% FTP5min @ 72% FTP10x 1min @ 105rpm, 87% FTP,
1min @ 85rpm, 87% FTP10min @ 80% FTP10min from 72 to 55% FTP
Workout overview

Duration: 1h 15m

Stress points: 66

Zone distribution

Z1: 26m

Z2: 19m

Z3: 30m

Z4: -

Z5: -

Z6: -

35%
25%
40%
0%
0%
0%

One legged drills! Make sure to keep your pedaling smooth on each leg. If you have to use a little harder gear and/or add resistance while pedaling, that's perfectly fine. Make a mental note of when each leg starts to "burn". Which leg burns sooner in the one minute drill?

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Hunter's Challenge» Week 3 »

Day 4 - Microbursts

10min from 55 to 72% FTP
20x 15sec @ 160% FTP,
15sec @ 55% FTP
5min @ 72% FTP
20x 15sec @ 160% FTP,
15sec @ 55% FTP
5min @ 72% FTP
20x 15sec @ 160% FTP,
15sec @ 55% FTP
10min from 72 to 55% FTP
10min from 55 to 72% FTP20x 15sec @ 160% FTP,
15sec @ 55% FTP5min @ 72% FTP20x 15sec @ 160% FTP,
15sec @ 55% FTP5min @ 72% FTP20x 15sec @ 160% FTP,
15sec @ 55% FTP10min from 72 to 55% FTP
Workout overview

Duration: 1h

Stress points: 88

Zone distribution

Z1: 21m

Z2: 24m

Z3: -

Z4: -

Z5: -

Z6: 15m

35%
40%
0%
0%
0%
25%

Microbursts are great to do on a regular basis to make sure that you can change speeds anytime in the season and be ready for that group ride. They are annoying, but great for you!

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Hunter's Challenge» Week 3 »

Day 5 - Threshold and Vo2 Max!

10min from 55 to 72% FTP
6x 1min @ 105rpm, 95% FTP,
1min @ 85rpm, 87% FTP
5min @ 72% FTP
4x 2min @ 87% FTP,
30sec @ 95% FTP
5min @ 87% FTP
4x 2min @ 87% FTP,
30sec @ 95% FTP
5min @ 87% FTP
10min from 72 to 55% FTP
10min from 55 to 72% FTP6x 1min @ 105rpm, 95% FTP,
1min @ 85rpm, 87% FTP5min @ 72% FTP4x 2min @ 87% FTP,
30sec @ 95% FTP5min @ 87% FTP4x 2min @ 87% FTP,
30sec @ 95% FTP5min @ 87% FTP10min from 72 to 55% FTP
Workout overview

Duration: 1h 7m

Stress points: 76

Zone distribution

Z1: 6m

Z2: 19m

Z3: 32m

Z4: 10m

Z5: -

Z6: -

9%
29%
48%
15%
0%
0%

Just to make sure you are being honest and getting in your threshold and Vo2 Max work.

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Hunter's Challenge» Week 3 »

Day 6 - LONG day

35min from 55 to 72% FTP
over/under 20min @ 105/85rpm, 87% FTP
5min @ 72% FTP
5min @ 95% FTP
3min @ 72% FTP
5min @ 95% FTP
3min @ 72% FTP
over/under 12min @ 105/85rpm, 87% FTP
5min @ 114% FTP
5min @ 72% FTP
12min from 85 to 105% FTP
10min @ 72% FTP
12min from 105 to 85% FTP
18min @ 95% FTP
10min @ 72% FTP
4x 30sec @ 160% FTP,
1min 30sec @ 72% FTP
8min from 75 to 60% FTP
35min from 55 to 72% FTPover/under 20min @ 105/85rpm, 87% FTP5min @ 72% FTP5min @ 95% FTP3min @ 72% FTP5min @ 95% FTP3min @ 72% FTPover/under 12min @ 105/85rpm, 87% FTP5min @ 114% FTP5min @ 72% FTP12min from 85 to 105% FTP10min @ 72% FTP12min from 105 to 85% FTP18min @ 95% FTP10min @ 72% FTP4x 30sec @ 160% FTP,
1min 30sec @ 72% FTP8min from 75 to 60% FTP
Workout overview

Duration: 2h 56m

Stress points: 218

Zone distribution

Z1: 10m

Z2: 1h 15m

Z3: 38m

Z4: 46m

Z5: 5m

Z6: 2m

6%
42%
22%
26%
3%
1%

GO long! This will challenge you mentally and physically! It's an indoor 3 hour session with major efforts and a ton of great work! Make sure you have plenty of water set up beside you, food to eat and all the remote controls, telephones near by, so you can access them without getting off the bike. I recommend getting off the bike for at least 5-7 minutes every hour and stretching out a bit and taking a bathroom break as well.

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Hunter's Challenge» Week 3 »

Day 7 - Stuck in the Rut

5min from 55 to 72% FTP
20min @ 87% FTP
5min @ 72% FTP
20min @ 87% FTP
10x 1min @ 105rpm, 114% FTP,
1min @ 85rpm, 72% FTP
10min from 72 to 55% FTP
5min from 55 to 72% FTP20min @ 87% FTP5min @ 72% FTP20min @ 87% FTP10x 1min @ 105rpm, 114% FTP,
1min @ 85rpm, 72% FTP10min from 72 to 55% FTP
Workout overview

Duration: 1h 20m

Stress points: 100

Zone distribution

Z1: 4m

Z2: 26m

Z3: 40m

Z4: -

Z5: 10m

Z6: -

6%
32%
50%
0%
13%
0%

Do 2 x20 minutes at Sub FTP watts (89%)-today, then 5 minutes rest. Then do 10x1 minute fast pedaling, but I want these to be HARDER than the normal ones. Put more effort into them. Recovery is still only one minute though. Just make sure you keep cadence over 105rpm.

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Hunter's Challenge »

Week 4

Week 4

Workouts: 7

Total duration: 13h 17m

Total stress points: 1055

Average workout:

Duration 1h 54m

Stress points 151

Zone distribution

Z1: 51m

Z2: 5h 52m

Z3: 1h 57m

Z4: 2h 29m

Z5: 2h 2m

Z6: 6m

6%
44%
15%
19%
15%
1%

Hunter's Challenge» Week 4 »

Day 1 - Threshold and Vo2 Max!

10min from 55 to 72% FTP
6x 1min @ 105rpm, 95% FTP,
1min @ 85rpm, 87% FTP
5min @ 72% FTP
10x 30sec @ 95% FTP,
2min @ 87% FTP
5min @ 87% FTP
10x 30sec @ 95% FTP,
2min @ 87% FTP
5min @ 87% FTP
5min @ 114% FTP
5min @ 87% FTP
5min @ 114% FTP
10min from 72 to 55% FTP
10min from 55 to 72% FTP6x 1min @ 105rpm, 95% FTP,
1min @ 85rpm, 87% FTP5min @ 72% FTP10x 30sec @ 95% FTP,
2min @ 87% FTP5min @ 87% FTP10x 30sec @ 95% FTP,
2min @ 87% FTP5min @ 87% FTP5min @ 114% FTP5min @ 87% FTP5min @ 114% FTP10min from 72 to 55% FTP
Workout overview

Duration: 1h 52m

Stress points: 147

Zone distribution

Z1: 6m

Z2: 19m

Z3: 1h 1m

Z4: 16m

Z5: 10m

Z6: -

5%
17%
54%
14%
9%
0%

Just to make sure you are being honest and getting in your threshold and Vo2 Max work.

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Hunter's Challenge» Week 4 »

Day 2 - FTP Builder

4min from 55 to 72% FTP
3x 1min @ 105rpm, 72% FTP,
1min @ 85rpm, 72% FTP
3x 10min @ 95% FTP,
10min @ 72% FTP
2x 3min @ 114% FTP,
3min @ 72% FTP
10min from 72 to 55% FTP
4min from 55 to 72% FTP3x 1min @ 105rpm, 72% FTP,
1min @ 85rpm, 72% FTP3x 10min @ 95% FTP,
10min @ 72% FTP2x 3min @ 114% FTP,
3min @ 72% FTP10min from 72 to 55% FTP
Workout overview

Duration: 1h 32m

Stress points: 111

Zone distribution

Z1: 4m

Z2: 52m

Z3: -

Z4: 30m

Z5: 6m

Z6: -

4%
56%
0%
33%
7%
0%

Just to make sure you are being honest and getting in your threshold and Vo2 Max work.

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Hunter's Challenge» Week 4 »

Day 3 - Slay the Dragon

10min from 55 to 72% FTP
4x 10min @ 114% FTP,
5min @ 72% FTP
10min @ 72% FTP
10x 10sec @ 114% FTP,
1min 50sec @ 95% FTP
10min from 72 to 55% FTP
10min from 55 to 72% FTP4x 10min @ 114% FTP,
5min @ 72% FTP10min @ 72% FTP10x 10sec @ 114% FTP,
1min 50sec @ 95% FTP10min from 72 to 55% FTP
Workout overview

Duration: 1h 50m

Stress points: 171

Zone distribution

Z1: 6m

Z2: 44m

Z3: -

Z4: 18m

Z5: 42m

Z6: -

5%
40%
0%
17%
38%
0%

Let's try to get this one in this time... You can do it!!! Make sure to stay hydrated and push yourself! Slay those dragons and make this a winning workout! See if you can make the 10 minutes higher than you have ever held for 10 minutes! PUSH that first one.

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Hunter's Challenge» Week 4 »

Day 4 - FTP work - Short and Sweet

10min from 55 to 72% FTP
4x 10min @ 114% FTP,
10min @ 72% FTP
10min @ 72% FTP
4x 1min @ 160% FTP,
1min @ 72% FTP
5min from 72 to 55% FTP
10min from 55 to 72% FTP4x 10min @ 114% FTP,
10min @ 72% FTP10min @ 72% FTP4x 1min @ 160% FTP,
1min @ 72% FTP5min from 72 to 55% FTP
Workout overview

Duration: 1h 53m

Stress points: 183

Zone distribution

Z1: 4m

Z2: 1h 5m

Z3: -

Z4: -

Z5: 40m

Z6: 4m

4%
57%
0%
0%
35%
4%

Groundhog day. Yes, you did this yesterday, but today just focus on consistency.

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Hunter's Challenge» Week 4 »

Day 5 - Race winning FTP efforts

15min from 55 to 72% FTP
5min @ 114% FTP
5min @ 72% FTP
6min from 110 to 96% FTP
7min from 96 to 110% FTP
5min @ 72% FTP
6min from 110 to 96% FTP
7min from 96 to 110% FTP
10min from 72 to 55% FTP
15min from 55 to 72% FTP5min @ 114% FTP5min @ 72% FTP6min from 110 to 96% FTP7min from 96 to 110% FTP5min @ 72% FTP6min from 110 to 96% FTP7min from 96 to 110% FTP10min from 72 to 55% FTP
Workout overview

Duration: 1h 6m

Stress points: 91

Zone distribution

Z1: 7m

Z2: 28m

Z3: -

Z4: 17m

Z5: 14m

Z6: -

11%
42%
0%
25%
22%
0%

The goal of this exercise is to start out too hard in order to load up the system, and then demand a steady output for a short period of time, then scaling back in order to prevent from exploding, and forcing you to hold just at your threshold power or a touch above. In the end you finally ramp back up in order to push in the very end.

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Hunter's Challenge» Week 4 »

Day 6 - Mini Mega

15min from 55 to 72% FTP
5min @ 114% FTP
5min @ 72% FTP
20min @ 95% FTP
10min @ 72% FTP
20min @ 95% FTP
15min @ 72% FTP
15min from 72 to 55% FTP
15min from 55 to 72% FTP5min @ 114% FTP5min @ 72% FTP20min @ 95% FTP10min @ 72% FTP20min @ 95% FTP15min @ 72% FTP15min from 72 to 55% FTP
Workout overview

Duration: 1h 45m

Stress points: 126

Zone distribution

Z1: 9m

Z2: 51m

Z3: -

Z4: 40m

Z5: 5m

Z6: -

8%
49%
0%
38%
5%
0%

It's not the MEGA. but it's a mini version of the mega.

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Hunter's Challenge» Week 4 »

Day 7 - THE. MEGA.

35min from 55 to 72% FTP
10x 1min @ 105rpm, 87% FTP,
1min @ 85rpm, 83% FTP
5min @ 72% FTP
5min @ 95% FTP
3min @ 72% FTP
5min @ 95% FTP
6x 1min @ 105rpm, 87% FTP,
1min @ 85rpm, 83% FTP
5min @ 114% FTP
5min @ 72% FTP
12min @ 87% FTP
10min @ 72% FTP
12min @ 87% FTP
10min @ 72% FTP
18min @ 95% FTP
10min @ 72% FTP
30sec @ 160% FTP
5min @ 72% FTP
30sec @ 160% FTP
5min @ 72% FTP
30sec @ 160% FTP
5min @ 72% FTP
15min from 72 to 55% FTP
35min from 55 to 72% FTP10x 1min @ 105rpm, 87% FTP,
1min @ 85rpm, 83% FTP5min @ 72% FTP5min @ 95% FTP3min @ 72% FTP5min @ 95% FTP6x 1min @ 105rpm, 87% FTP,
1min @ 85rpm, 83% FTP5min @ 114% FTP5min @ 72% FTP12min @ 87% FTP10min @ 72% FTP12min @ 87% FTP10min @ 72% FTP18min @ 95% FTP10min @ 72% FTP30sec @ 160% FTP5min @ 72% FTP30sec @ 160% FTP5min @ 72% FTP30sec @ 160% FTP5min @ 72% FTP15min from 72 to 55% FTP
Workout overview

Duration: 3h 18m 30s

Stress points: 226

Zone distribution

Z1: 15m

Z2: 1h 33m

Z3: 56m

Z4: 28m

Z5: 5m

Z6: 2m

7%
47%
28%
14%
3%
1%

Are you ready punk? Think you can do THE. MEGA? I doubt it.

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