Workouts» Pebble Pounder» Week 4 »

1. SST Over Under

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
2min 30sec @ 90rpm, 88% FTP
2min 30sec @ 75rpm, 95% FTP
2min 30sec @ 90rpm, 88% FTP
2min 30sec @ 75rpm, 95% FTP
2min 30sec @ 90rpm, 88% FTP
2min 30sec @ 75rpm, 95% FTP
2min 30sec @ 90rpm, 88% FTP
2min 30sec @ 75rpm, 95% FTP
2min 30sec @ 90rpm, 88% FTP
2min 30sec @ 75rpm, 95% FTP
5min @ 0rpm, from 65 to 40% FTP
Workout overview

Duration: 40m

Stress points: 48

Zone distribution

Z1: 9m

Z2: 3m

Z3: 14m

Z4: 14m

Z5: -

Z6: -

22%
8%
35%
35%
0%
0%

Welcome to Week 4 of the Pebble Pounder! Today, we're going to further our time spent at SST by doing some over/under intervals. These aren't 'true' over/unders, but rather going from 88% FTP to 95% FTP. We'll also be practicing our big gear work today during the 'over' portion.

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Pebble Pounder » Week 4

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