Tempo

Low Cadence Intervals 30m

  • Cycling
  • 36mTime
  • 37Stress
  • 0.78Intensity
  • 15Popularity

About this workout

This workout features low cadence intervals that challenge your muscular endurance with tough 30-second efforts at 106% FTP, making it a solid choice for building stamina on long climbs or tough group rides. Incorporate this bread-and-butter session into your week to enhance your tempo capabilities without overcooking, perfect for those looking to push through the pain of pyramid intervals.

stivek

Workout structure

  • Warm-Up 5 min @ 30-70% (30-70w)
  • 2X
    • Active 30 sec @ 106% (106w) 110 rpm
    • Rest 30 sec @ 55% (55w) 100 rpm
  • Active 8 min @ 85% (85w) 70 rpm
  • Rest 2 min @ 55% (55w) 90 rpm
  • Active 6 min @ 88% (88w) 70 rpm
  • Rest 2 min @ 55% (55w) 90 rpm
  • Active 4 min @ 90% (90w) 70 rpm
  • Rest 2 min @ 55% (55w) 90 rpm
  • 2X
    • Active 30 sec @ 106% (106w) 110 rpm
    • Rest 30 sec @ 55% (55w) 100 rpm
  • Cooldown 3 min @ 60-30% (60-30w)