Tempo

3 Minute Hills V2

  • Cycling
  • 1h 5mTime
  • 53Stress
  • 0.70Intensity
  • 15Popularity

About this workout

This workout features a classic tempo main set of 8 intervals, each pushing you at 80% FTP for 60 seconds, perfect for building the aerobic durability needed for those mid-week climbs or steady group rides. It's a solid choice for cyclists looking to enhance their endurance without overcooking in the process.

MattyH

Workout structure

  • 1 min @ 35% (35w) Erg
  • 1 min @ 45% (45w) Erg
  • 1 min @ 50% (50w) Erg
  • 3X
    • 30 sec @ 67% (67w) 75 rpm Erg
    • 30 sec @ 67% (67w) 80 rpm Erg
    • 30 sec @ 67% (67w) 85 rpm Erg
    • 30 sec @ 67% (67w) 90 rpm Erg
  • 2X
    • 30 sec @ 75% (75w) 75 rpm Erg
    • 30 sec @ 75% (75w) 80 rpm Erg
    • 30 sec @ 75% (75w) 85 rpm Erg
    • 30 sec @ 75% (75w) 90 rpm Erg
  • 2X
    • 30 sec @ 80% (80w) 75 rpm Erg
    • 30 sec @ 80% (80w) 80 rpm Erg
    • 30 sec @ 80% (80w) 85 rpm Erg
    • 30 sec @ 80% (80w) 90 rpm Erg
  • 2 min @ 40% (40w) Erg
  • 4X
    • 20 sec @ 80% (80w) 95 rpm Erg
    • 20 sec @ 80% (80w) 105 rpm Erg
    • 20 sec @ 80% (80w) 115 rpm Erg
    • 1 min @ 40% (40w) Erg
  • 20 sec @ 80% (80w) 95 rpm Erg
  • 20 sec @ 80% (80w) 105 rpm Erg
  • 20 sec @ 80% (80w) 115 rpm Erg
  • 2 min @ 40% (40w) Erg
  • 8X
    • 1 min @ 80% (80w) 50-60 rpm 6% Slope
    • 1 min @ 80% (80w) 55-65 rpm 5% Slope
    • 1 min @ 80% (80w) 60-70 rpm 4% Slope
    • 1 min @ 35% (35w) 90-100 rpm Erg
  • 3 min @ 35% (35w) Erg