Hills - 3x10 Cadence Drops
- Cycling
- 1h 1mTime
- 66Stress
- 0.81Intensity
- 30Popularity
About this workout
This 3x10 workout focuses on cadence drops, pushing your threshold power with short bursts at 125% FTP to build strength for those challenging climbs and race kicks. It’s a perfect session for fine-tuning your ability to sustain high intensity while recovering efficiently, ensuring you're ready for the demands of group rides and time trials.
Workout structure
- Warm-Up 3 min @ 45-55% (45-55w)
- Active 20 sec @ 125% (125w)
- Active 3 min @ 55-65% (55-65w)
- Active 20 sec @ 125% (125w)
- Active 3 min @ 65-75% (65-75w)
- Active 20 sec @ 125% (125w)
- Active 1 min @ 50% (50w)
- Active 30 sec @ 61-79% (61-79w)
- Active 3 min @ 80% (80w) 80 rpm
- Active 30 sec @ 81-95% (81-95w)
- Active 4 min @ 95% (95w) 80 rpm
- Active 1 min @ 95-104% (95-104w)
- Active 1 min @ 110% (110w) 80 rpm
- Active 5 min @ 50% (50w)
- Active 30 sec @ 61-79% (61-79w)
- Active 3 min @ 80% (80w) 70 rpm
- Active 30 sec @ 81-95% (81-95w)
- Active 4 min @ 95% (95w) 70 rpm
- Active 1 min @ 95-104% (95-104w)
- Active 1 min @ 110% (110w) 70 rpm
- Active 5 min @ 50% (50w)
- Active 30 sec @ 61-79% (61-79w)
- Active 3 min @ 80% (80w) 65 rpm
- Active 30 sec @ 81-95% (81-95w)
- Active 4 min @ 95% (95w) 65 rpm
- Active 1 min @ 95-104% (95-104w)
- Active 1 min @ 110% (110w) 65 rpm
- Active 5 min @ 50% (50w)
- Cooldown 5 min @ 65-30% (65-30w)