Seneca Rocks -1

• Cycling
• 1h 15mTime
• 66Stress
• 0.73Intensity
• 66Popularity

About this workout

Seneca Rocks -1 features a classic tempo set with 3×15 minutes at 80% FTP, building your aerobic durability and sub-threshold endurance—ideal for stretching out climbs during mid-week rides or prepping for long efforts. This workout is a staple for developing grundlagenausdauer, providing solid returns without excessive fatigue.

Workout structure

• Warm-Up 4 min @ 40-50% (40-50w)
• Active 4 min @ 65% (65w)
• Active 3 min @ 80% (80w)
• 3X
  • Active 5 min @ 40% (40w)
  • Active 15 min @ 80% (80w)
• Active 4 min @ 40% (40w)