SufferFest Angels 2015v12

Bring this workout to life. Get The Sufferfest's Angels training video. Available at www.thesufferfest.com/video-sufferfests/details-angels
Start workout clock when word "Angels" appears on the screen (@ 1:13)

Total Time: 00:55:41

Category: Muscular endurance

Author: paulknellwolf

Intervals

47 seconds of Intro RPE 2.0 [ERG watts = 50% of FTP]
1 minute 30 seconds of Warmup 1 RPE 4.0 at cadence 90 [ERG watts = 70% of FTP]
1 minute of Warmup 2 RPE 6.0 at cadence 90 [ERG watts = 85% of FTP]
1 minute 17 seconds of Warmup 3 RPE 6.5 at cadence 90 [ERG watts = 90% of FTP]
1 minute of Warmup 4 RPE 7.0 at cadence 100 [ERG watts = 95% of FTP]
20 seconds of Warmup 5 RPE 8.0 at cadence 100 [ERG watts = 105% of FTP]
40 seconds of Warmup 6 RPE 7.0 at cadence 100 [ERG watts = 95% of FTP]
43 seconds of Warmup 7 RPE 6.0 at cadence 90 [ERG watts = 85% of FTP]
1 minute of Up and Over 1 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 2 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 3 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 4 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 5 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 6 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 7 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 8 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
1 minute of Up and Over 9 RPE 7 at cadence 100 [ERG watts = 95% of FTP]
1 minute of Up and Over 10 RPE 8 at cadence 100 [ERG watts = 105% of FTP]
3 minutes of Relax RPE 3.0 at cadence 90 [ERG watts = 56% of FTP]
38 seconds of Climb 1 - 1 RPE 6.5 at cadence 75 [ERG watts = 90% of FTP]
46 seconds of Climb 1 - 2 RPE 7.5 at cadence 75 [ERG watts = 100% of FTP]
1 minute 3 seconds of Climb 1 - 3 RPE 8.0 at cadence 75 [ERG watts = 105% of FTP]
48 seconds of Climb 1 - 4 RPE 9.0 at cadence 75 [ERG watts = 120% of FTP]
34 seconds of Climb 1 - 5 RPE 7.0 at cadence 90 [ERG watts = 95% of FTP]
23 seconds of Climb 1 - 6 RPE 7.5 at cadence 75 [ERG watts = 100% of FTP]
34 seconds of Climb 1 - 7 RPE 8.5 at cadence 75 [ERG watts = 110% of FTP]
1 minute 31 seconds of Climb 1 - 8 RPE 7.5 at cadence 75 [ERG watts = 100% of FTP]
1 minute 27 seconds of Climb 1 - 9 RPE 8.0 at cadence 75 [ERG watts = 105% of FTP]
16 seconds of Climb 1 - 10 RPE 10 at cadence 90 [ERG watts = 140% of FTP]
4 minutes of Recovery RPE 3.0 at cadence 90 [ERG watts = 56% of FTP]
7 seconds of Climb 2 - 1 RPE 6.5 at cadence 80 [ERG watts = 90% of FTP]
13 seconds of Climb 2 - 2 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
26 seconds of Climb 2 - 3 RPE 7.0 at cadence 90 [ERG watts = 95% of FTP]
2 minutes 4 seconds of Climb 2 - 4 RPE 7.5 at cadence 80 [ERG watts = 100% of FTP]
19 seconds of Climb 2 - 5 RPE 7.0 at cadence 80 [ERG watts = 95% of FTP]
13 seconds of Climb 2 - 6 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
1 minute 18 seconds of Climb 2 - 7 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
2 minutes 17 seconds of Climb 2 - 8 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
11 seconds of Climb 2 - 9 RPE 9.0 at cadence 100 [ERG watts = 120% of FTP]
52 seconds of Climb 2 - 10 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
4 minutes of Recovery RPE 3.0 at cadence 90 [ERG watts = 56% of FTP]
28 seconds of Climb 3 - 1 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
15 seconds of Climb 3 - 2 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
58 seconds of Climb 3 - 3 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
14 seconds of Climb 3 - 4 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
25 seconds of Climb 3 - 5 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
13 seconds of Climb 3 - 6 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
35 seconds of Climb 3 - 7 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
13 seconds of Climb 3 - 8 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
16 seconds of Climb 3 - 9 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
10 seconds of Climb 3 - 10 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
32 seconds of Climb 3 - 11 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
9 seconds of Climb 3 - 12 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
14 seconds of Climb 3 - 13 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
15 seconds of Climb 3 - 14 RPE 7.0 at cadence 80 [ERG watts = 95% of FTP]
38 seconds of Climb 3 - 15 RPE 8.5 at cadence 80 [ERG watts = 110% of FTP]
26 seconds of Climb 3 - 16 RPE 7.5 at cadence 80 [ERG watts = 100% of FTP]
1 minute of Climb 3 - 17 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
14 seconds of Climb 3 - 18 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
24 seconds of Climb 3 - 19 RPE 8.0 at cadence 80 [ERG watts = 105% of FTP]
21 seconds of Climb 3 - 20 RPE 9.0 at cadence 90 [ERG watts = 120% of FTP]
3 minutes 24 seconds of Recovery RPE 3.0 at cadence 95 [ERG watts = 56% of FTP]

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SufferFest Angels 2015v12

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