5min @ 0rpm, from 40 to 75 % FTP
3x 30sec @ 105rpm, 105 % FTP,65 % FTP
2min @ 85rpm, 50 % FTP
2x 10sec @ 110rpm, 150 % FTP,65 % FTP
3min @ 85rpm, 50 % FTP
4x 40sec @ 100rpm, 115 % FTP,65 % FTP
4min @ 85rpm, 50 % FTP
4x 40sec @ 100rpm, 115 % FTP,65 % FTP
4min @ 85rpm, 50 % FTP
4x 40sec @ 100rpm, 115 % FTP,65 % FTP
4min @ 85rpm, 50 % FTP
4x 40sec @ 100rpm, 115 % FTP,65 % 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 3x 30sec @ 105rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 10sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP,<br
/> 50sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 3min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 40sec @ 100rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 20sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 4min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 40sec @ 100rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 20sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 4min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 40sec @ 100rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 20sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 4min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 40sec @ 100rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 20sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</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: 48m
Stress points: 53
Zone distribution Z1: 24m
Z2: 12m
Z3: -
Z4: -
Z5: 12m
Z6: -
The final workout of the 5th week of the Pebble Pounder features some more VO2 Max work. Today, we'll be aiming for just a little more VO2 Max time relative to last week, but also incorporating a 40/20 interval approach which will challenge you for sure! Let's make it happen today! REMINDER: You can always adjust the FTP bias via the arrow keys on your keyboard, or the Zwift Companion app. Once you get over threshold, using a %FTP for workout prescription can get murky, so always adjust as needed.
✓ Available in Zwift
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