Rainy day 15mins set

• Cycling
• 2h 20mTime
• 141Stress
• 0.78Intensity
• 100Popularity

About this workout

This 15-minute tempo set is a perfect rainy day trainer workout that builds aerobic durability with six 3-minute efforts at 90% FTP, complemented by easy 2-minute recoveries. It's a classic staple for mid-week sessions, ensuring you stay strong and ready for those longer climbs ahead.

Workout structure

• 29 sec @ 25% (25w)
• 29 sec @ 29% (29w)
• 29 sec @ 31% (31w)
• 29 sec @ 33% (33w)
• 29 sec @ 36% (36w)
• 29 sec @ 38% (38w)
• 29 sec @ 40% (40w)
• 29 sec @ 43% (43w)
• 29 sec @ 45% (45w)
• 29 sec @ 48% (48w)
• 29 sec @ 50% (50w)
• 29 sec @ 52% (52w)
• 29 sec @ 55% (55w)
• 29 sec @ 57% (57w)
• 29 sec @ 60% (60w)
• 29 sec @ 62% (62w)
• 29 sec @ 64% (64w)
• 29 sec @ 67% (67w)
• 29 sec @ 69% (69w)
• 29 sec @ 71% (71w)
• 20 sec @ 75% (75w)
• Free-ride 5 min @ 60% (60w)
• 10X
  • 30 sec @ 100% (100w) 110 rpm
  • 30 sec @ 50% (50w) 65 rpm
• 6X
  • 3 min @ 90% (90w) 60 rpm
  • 2 min @ 50% (50w) 65 rpm
• 15 min @ 85% (85w) 90 rpm
• 5 min @ 48% (48w)
• 15 min @ 85% (85w) 85 rpm
• 5 min @ 50% (50w)
• 15 min @ 85% (85w) 80 rpm
• 5 min @ 50% (50w)
• 15 min @ 85% (85w) 75 rpm
• 29 sec @ 75% (75w)
• 29 sec @ 71% (71w)
• 29 sec @ 69% (69w)
• 29 sec @ 67% (67w)
• 29 sec @ 64% (64w)
• 29 sec @ 62% (62w)
• 29 sec @ 60% (60w)
• 29 sec @ 57% (57w)
• 29 sec @ 55% (55w)
• 29 sec @ 52% (52w)
• 29 sec @ 50% (50w)
• 29 sec @ 48% (48w)
• 29 sec @ 45% (45w)
• 29 sec @ 43% (43w)
• 29 sec @ 40% (40w)
• 29 sec @ 38% (38w)
• 29 sec @ 36% (36w)
• 29 sec @ 33% (33w)
• 29 sec @ 31% (31w)
• 29 sec @ 29% (29w)
• 20 sec @ 25% (25w)