Anaerobic

Rock dove +1

  • Cycling
  • 1h 0mTime
  • 88Stress
  • 0.93Intensity
  • 20Popularity

About this workout

Rock Dove +1 features a brutal main set of 3×4 minutes at 127% FTP, perfect for building raw sprinting power and lactate tolerance. This workout is ideal for closing gaps during group rides or sharpening your top-end punch for race kicks.

Maxime

Workout structure

  • Warm-Up 2 min @ 50% (50w)
  • 2 min @ 80% (80w)
  • Cooldown 1 min @ 127% (127w)
  • 2 min @ 50% (50w)
  • 3X
    • 3:30 min @ 127% (127w)
    • Rest 5 min @ 60% (60w)
  • 5X
    • 2 min @ 95% (95w)
    • Rest 3 min @ 80% (80w)
  • 3 min @ 60% (60w)