Tempo

Cascade

  • Cycling
  • 1h 30mTime
  • 98Stress
  • 0.81Intensity
  • 75Popularity

About this workout

Cascade incorporates a steady main set of 4 × 8 minutes at 83% FTP, making it a classic mid-week staple to build aerobic durability. Perfect for those looking to sustain solid efforts on long climbs or during extended group rides without pushing into threshold territory.

nemach

Workout structure

  • Active 10 min @ 45-75% (45-75w)
  • 2X
    • Active 30 sec @ 83% (83w)
    • Active 1:30 min @ 60% (60w)
  • 4X
    • Active 2 min @ 100% (100w)
    • Active 4 min @ 90% (90w)
    • Active 8 min @ 83% (83w)
    • Active 4 min @ 60% (60w)
  • Active 4 min @ 49-34% (49-34w)