Tempo

Cockalikie Sliding 123

Cycling
2h 3mTime
101Stress
0.70Intensity
31Popularity

About this workout

The Cockalikie Sliding 123 features a solid tempo workout that builds aerobic durability with 7 intervals of 2 minutes at 80.1% FTP, perfect for extending your endurance on long climbs or sustaining pace during mid-week group rides. It's a classic staple for cyclists looking to maintain a strong, controlled effort without overcooking their legs.

Matze8

Workout structure

3 min @ 50-60% (50-60w)
3 min @ 60-50% (60-50w)
3 min @ 50-70% (50-70w)
3 min @ 70-50% (70-50w)
3 min @ 50-70% (50-70w)
3 min @ 70-60% (70-60w)
2 min @ 60-75% (60-75w)
1 min @ 75-60% (75-60w)
3 min @ 60-70% (60-70w)
1 min @ 70-65% (70-65w)
3 min @ 65-70% (65-70w)
2 min @ 70-65% (70-65w)
3 min @ 65-80% (65-80w)
2 min @ 80-65% (80-65w)
3 min @ 65-60% (65-60w)
2 min @ 60-70% (60-70w)
1 min @ 70-60% (70-60w)
3 min @ 60-55% (60-55w)
1 min @ 55-65% (55-65w)
3 min @ 65-60% (65-60w)
2 min @ 60-75% (60-75w)
3 min @ 75-85% (75-85w)
2 min @ 85-74% (85-74w)
3 min @ 74-89% (74-89w)
2 min @ 89-79% (89-79w)
1 min @ 79-65% (79-65w)
3 min @ 65-79% (65-79w)
1 min @ 79-70% (79-70w)
3 min @ 70-75% (70-75w)
2 min @ 75-65% (75-65w)
3 min @ 65-80% (65-80w)
2 min @ 80-70% (80-70w)
3 min @ 70-80% (70-80w)
2 min @ 80-75% (80-75w)
1 min @ 75-70% (75-70w)
3 min @ 70-65% (70-65w)
1 min @ 65-70% (65-70w)
5 min @ 70-65% (70-65w)
3 min @ 65-80% (65-80w)
2 min @ 80-70% (80-70w)
3 min @ 70-80% (70-80w)
2 min @ 80-75% (80-75w)
1 min @ 75-70% (75-70w)
3 min @ 70-65% (70-65w)
2 min @ 65-80% (65-80w)
2 min @ 80-70% (80-70w)
3 min @ 70-80% (70-80w)
2 min @ 80-75% (80-75w)
1 min @ 75-80% (75-80w)
3 min @ 80-74% (80-74w)
2 min @ 74-65% (74-65w)
4 min @ 65-54% (65-54w)