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
View watts
Enter FTP
5min @ 0rpm, from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 30sec @ 85rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 90rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 30sec @ 95rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 30sec @ 100rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 30sec @ 105rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 30sec @ 110rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2min 30sec @ 90rpm, <span
data-value="88" data-unit="relpow">88</span>% FTP 2min 30sec @ 75rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 2min 30sec @ 90rpm, <span
data-value="88" data-unit="relpow">88</span>% FTP 2min 30sec @ 75rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 2min 30sec @ 90rpm, <span
data-value="88" data-unit="relpow">88</span>% FTP 2min 30sec @ 75rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 2min 30sec @ 90rpm, <span
data-value="88" data-unit="relpow">88</span>% FTP 2min 30sec @ 75rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 2min 30sec @ 90rpm, <span
data-value="88" data-unit="relpow">88</span>% FTP 2min 30sec @ 75rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 5min @ 0rpm, from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="40" data-unit="relpow">40</span>% FTP Workout overview Duration: 40m
Stress points: 48
Zone distribution Z1: 9m
Z2: 3m
Z3: 14m
Z4: 14m
Z5: -
Z6: -
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.
✓ Available in Zwift
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