2:00h 12x5mr3m Tempo Rolling Hills

• Cycling
• 2h 0mTime
• 124Stress
• 0.79Intensity
• 20Popularity

About this workout

This workout features 12 sets of 5-minute efforts at 85% FTP, perfect for simulating rolling sprints during group rides or sharpening your endurance for tough climbs. It’s a mid-week staple that builds aerobic durability while keeping fatigue in check, ensuring you're ready for race day or those gnarly hill challenges.

Workout structure

• 3 min @ 60% (60w)
• 3 min @ 70% (70w)
• 3 min @ 80% (80w)
• 8 min @ 70% (70w)
• 12X
  • 5 min @ 85% (85w)
  • Rest 3 min @ 70% (70w)
• 7 min @ 70% (70w)