Tempo

Rock

  • Cycling
  • 1hTime
  • 58Stress
  • 0.76Intensity
  • 35Popularity

About this workout

Rock offers a solid tempo workout with 8 intervals at 85% FTP, perfect for building aerobic durability without pushing too hard. This mid-week staple will strengthen your endurance for those long climbs or sustained efforts in group rides.

Seatfive

Workout structure

  • 4 min @ 40-50% (40-50w)
  • 2 min @ 60% (60w)
  • 2 min @ 80% (80w)
  • 2 min @ 50% (50w)
  • 1 min @ 90% (90w)
  • 1 min @ 85% (85w)
  • 1 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 1 min @ 110% (110w)
  • 3 min @ 50% (50w)
  • 1 min @ 90% (90w)
  • 1 min @ 85% (85w)
  • 1 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 1 min @ 110% (110w)
  • 3 min @ 50% (50w)
  • 1 min @ 65% (65w)
  • 3 min @ 65% (65w)
  • 1 min @ 65% (65w)
  • 3 min @ 50% (50w)
  • 1 min @ 90% (90w)
  • 1 min @ 85% (85w)
  • 1 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 1 min @ 110% (110w)
  • 3 min @ 50% (50w)
  • 1 min @ 90% (90w)
  • 1 min @ 85% (85w)
  • 1 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 1 min @ 110% (110w)
  • 5 min @ 60-40% (60-40w)