Workouts» Ride On for World Bicycle Relief - Watopia 1 Lap TT Plan» Week 4 »

B: OU: 3/3/3 - Tempo/LT/Tempo Pyramids

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 55% FTP
2min @ 55% FTP
3min @ 75% FTP
3min @ 95% FTP
3min @ 75% FTP
4min @ 55% FTP
3min @ 75% FTP
3min @ 95% FTP
3min @ 75% FTP
4min @ 55% FTP
3min @ 75% FTP
3min @ 95% FTP
3min @ 75% FTP
4min @ 55% FTP
6min from 50 to 30% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 55% FTP2min @ 55% FTP3min @ 75% FTP3min @ 95% FTP3min @ 75% FTP4min @ 55% FTP3min @ 75% FTP3min @ 95% FTP3min @ 75% FTP4min @ 55% FTP3min @ 75% FTP3min @ 95% FTP3min @ 75% FTP4min @ 55% FTP6min from 50 to 30% FTP
Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 22m

Z2: 24m

Z3: 2m

Z4: 11m

Z5: -

Z6: 2m

36%
40%
3%
18%
0%
3%

Author: Kurt Maw | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-3x 9 minutes (3 minutes @Tempo Zone, 3 minutes @Threshold Zone, 3 minutes @Tempo Zone.
-Rest for 4 minutes between sets
———
COOL DOWN:
-6 minutes gradually reducing from Endurance zone to Active Recovery zone

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Ride On for World Bicycle Relief - Watopia 1 Lap TT Plan » Week 4

  • A: Over/Unders: OU: 3 x 4 Decreasing

    1h | 63 SP

    View >

  • B: OU: 3/3/3 - Tempo/LT/Tempo Pyramids

    1h | 58 SP

    View >

  • B: Sweet Spot: SST: 2x10 + 5x1

    1h | 67 SP

    View >

  • D: VO2 Spin-ups

    30m | 16 SP

    View >

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