Workouts» Pebble Pounder» Week 0 prep »

1. SST Bursts 8

5min @ 0rpm, from 40 to 75% FTP
3x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 65% FTP
2min @ 85rpm, 50% FTP
2x 2min @ 90rpm, 95% FTP,
30sec @ 75rpm, 115% FTP
2x 2min @ 90rpm, 92% FTP,
30sec @ 75rpm, 115% FTP
2x 2min @ 90rpm, 90% FTP,
30sec @ 75rpm, 115% FTP
2x 2min @ 90rpm, 88% FTP,
30sec @ 75rpm, 115% FTP
5min @ 0rpm, from 65 to 40% FTP
Workout overview

Duration: 35m

Stress points: 45

Zone distribution

Z1: 9m

Z2: 5m

Z3: 4m

Z4: 12m

Z5: 6m

Z6: -

25%
13%
11%
34%
16%
0%

The 2nd workout this week will progress our SST burst workout of last week by an additional 5min, and 2 bursts! We'll also keep the same focus of high torque during the burst efforts to keep it specific to gravel grinding.

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Pebble Pounder » Week 0 prep

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