Cumberland -2

Description Cumberland -2 is a continuous 60-minute stretch of work between 75-80% FTP nestled inside of a 75-minute workout. Goals Tempo rides are the height of aerobic endurance and while rather uncomfortable, they aren't too stressful to keep you from spending pretty long durations at a productive work level that isn't too demanding in terms of recovery. This is where conservative long-course and aggressive ultra-distance triathletes will live for hours at a time. This is also where a lot of time is spent during any long road ride. Use portions or entireties of these intervals to work on riding in your aerodynamic position without sacrificing power, and try to do so with a cadence above 85rpm, preferably above 90rpm. There is no scheduled rest during this workout, but brief, occasional backpedal breaks are encouraged if they're the difference between loss of form and a high-quality workout.

Author: usolar
Sport: bike
Duration: 75 min
Dominant zone: Tempo
Intensity: 0.75
Created: 2022-02-09T09:44:57.223Z
Updated: 2026-04-22T10:55:57.598Z

Structure

Warm-Up 4 min @ 40-50% (40-50w)
Active 4 min @ 60% (60w)
Active 4 min @ 70% (70w)
Active 4 min @ 77% (77w)
Active 3 min @ 79% (79w)
Active 4 min @ 76% (76w)
Active 4 min @ 80% (80w)
Active 3 min @ 75% (75w)
Active 5 min @ 77% (77w)
Active 4 min @ 80% (80w)
Active 3 min @ 75% (75w)
Active 3 min @ 79% (79w)
Active 5 min @ 77% (77w)
Active 4 min @ 75% (75w)
Active 3 min @ 77% (77w)
Active 3 min @ 78% (78w)
Active 4 min @ 76% (76w)
Active 4 min @ 78% (78w)
Active 4 min @ 76% (76w)
Active 3 min @ 40% (40w)