Build Me Up- W03D1 - Amalgam

• Cycling
• 1h 25mTime
• 98Stress
• 0.83Intensity
• 851Popularity

About this workout

This workout features a solid main set of sustained efforts aimed at building your threshold power, perfect for nailing the pace you need during weekly group rides or time trials. Use this session to define your FTP while developing the stamina to sustain hard efforts when it counts.

Workout structure

• Warm-Up 10 min @ 40-75% (40-75w)
• 30 sec @ 95% (95w) 95 rpm
• 30 sec @ 50% (50w) 85 rpm
• 30 sec @ 105% (105w) 105 rpm
• 30 sec @ 50% (50w) 85 rpm
• 30 sec @ 115% (115w) 115 rpm
• 30 sec @ 50% (50w) 85 rpm
• Active 2 min @ 50% (50w) 85 rpm
• Active 2 min @ 85% (85w) 75 rpm
• Active 1 min @ 85% (85w) 60 rpm
• Active 2 min @ 85% (85w) 75 rpm
• Active 1 min @ 85% (85w) 60 rpm
• 2X
  • 1 min @ 85% (85w) 75 rpm
  • 1 min @ 85% (85w) 55 rpm
• Active 5 min @ 65% (65w) 85 rpm
• Active 10 min @ 100% (100w) 90 rpm
• Active 2:30 min @ 50% (50w) 85 rpm
• Active 3 min @ 65% (65w) 85 rpm
• 6X
  • 15 sec @ 110% (110w) 110 rpm
  • 45 sec @ 45% (45w) 85 rpm
• Active 5 min @ 65% (65w) 85 rpm
• Active 1 min @ 105-115% (105-115w) 105 rpm
• Active 1 min @ 115-105% (115-105w) 105 rpm
• Active 1 min @ 50% (50w) 85 rpm
• Active 1 min @ 105-115% (105-115w) 105 rpm
• Active 1 min @ 115-105% (115-105w) 105 rpm
• Active 1 min @ 50% (50w) 85 rpm
• Active 1 min @ 105-115% (105-115w) 105 rpm
• Active 1 min @ 115-105% (115-105w) 105 rpm
• Active 2:30 min @ 50% (50w) 85 rpm
• Active 3 min @ 65% (65w) 85 rpm
• Active 10 min @ 100% (100w) 90 rpm
• Cooldown 5 min @ 65-40% (65-40w)