Workouts» Pebble Pounder» Week 3 »

1. Big Gear SST - 2x10

5min @ 0rpm, from 40 to 75% FTP
30sec @ 85rpm, 80% FTP
30sec @ 90rpm, 85% FTP
30sec @ 95rpm, 85% FTP
30sec @ 100rpm, 90% FTP
30sec @ 105rpm, 95% FTP
30sec @ 110rpm, 100% FTP
2min @ 85rpm, 50% FTP
10min @ 75rpm, from 88 to 95% FTP
5min @ 90rpm, 65% FTP
10min @ 75rpm, from 88 to 95% FTP
5min @ 0rpm, from 65 to 40% FTP
Workout overview

Duration: 40m

Stress points: 45

Zone distribution

Z1: 9m

Z2: 8m

Z3: 7m

Z4: 16m

Z5: -

Z6: -

22%
20%
18%
39%
0%
0%

Welcome back to the 3rd week of the Pebble Pounder! Today, we're going to be continuing our progressive build of time spent at SST, as well as further improve your ability to sustain low cadence for a longer duration. Let's CRUSH it today!

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Pebble Pounder » Week 3

  • 1. Big Gear SST - 2x10

    40m | 45 SP

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  • 2. Paceline Work

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  • 3. VO2 Max - 4x3 Ramps

    41m | 53 SP

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    1h 15m | 80 SP

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