Tempo

Rolling Coal

  • Cycling
  • 53mTime
  • 51Stress
  • 0.76Intensity
  • 250Popularity

About this workout

Rolling Coal features steady 3-minute efforts at 90% FTP, perfect for developing the aerobic durability needed for rolling sprints and stretching out climbs. This mid-week staple offers solid training returns without the fatigue of harder intervals, making it a great fit for any cyclist looking to build endurance.

Troy

Workout structure

  • 3 min @ 45% (45w)
  • 3 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 2X
    • 30 sec @ 85% (85w)
    • 30 sec @ 115% (115w)
  • 3 min @ 50% (50w)
  • 2X
    • 3 min @ 85% (85w)
    • 2:30 min @ 50% (50w)
  • 3X
    • 3 min @ 90% (90w)
    • 2:30 min @ 50% (50w)
  • 3 min @ 95% (95w)
  • 2:30 min @ 50% (50w)
  • 3 min @ 95% (95w)
  • 4 min @ 50% (50w)