Climb(int) 1hr SPIKE 2x15min Z3 15sec HZ4

• Cycling
• 1hTime
• 56Stress
• 0.75Intensity
• 4,490Popularity

About this workout

This workout features two sets of three five-minute intervals at Z3 tempo, designed to build your aerobic durability while keeping the effort controlled and steady. It's a great mid-week staple to prepare for those longer climbs or maintain pace during group rides.

Workout structure

• 5 min @ 45% (45w)
• 10 min @ 65% (65w)
• 3X
  • 4:45 min @ 83% (83w)
  • 15 sec @ 103% (103w)
• 10 min @ 65% (65w)
• 3X
  • 4:45 min @ 83% (83w)
  • 15 sec @ 103% (103w)
• 5 min @ 45% (45w)