Workouts» Pebble Pounder» Week 5 »

1. SST Over / Under 2

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

Duration: 45m

Stress points: 55

Zone distribution

Z1: 9m

Z2: 5m

Z3: 15m

Z4: 15m

Z5: 2m

Z6: -

20%
10%
33%
33%
3%
0%

Welcome to Week 5 of the Pebble Pounder! This is the last week before next week's regeneration week. Today we're aiming for a full 30min at SST wattages, and will again keep with the theme of incorporating some big gear efforts into the 'over' portion.

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Pebble Pounder » Week 5

  • 1. SST Over / Under 2

    45m | 55 SP

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  • 2. Hard Starts

    42m | 47 SP

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  • 3. VO2 Max - 4x4 (40/20)

    48m | 53 SP

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  • 4. Optional Miles (105min)

    1h 45m | 112 SP

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