Tempo

Rolling Hills #1

  • Cycling
  • 56mTime
  • 48Stress
  • 0.72Intensity
  • 45Popularity

About this workout

This workout features rolling hills with 4 sets of 2-minute efforts at 80% FTP, perfect for building aerobic durability and the ability to maintain a steady pace during rolling sprints or climbs. It's a classic mid-week staple that helps you stretch out those legs without overcooking for upcoming group rides or races.

Sibs

Workout structure

  • Active 1 min @ 45% (45w) 85 rpm
  • Active 1 min @ 51% (51w) 85 rpm
  • Active 1 min @ 57% (57w) 85 rpm
  • Active 1 min @ 64% (64w) 85 rpm
  • Active 1 min @ 75% (75w) 85 rpm
  • Active 1 min @ 60% (60w)
  • Active 5 min @ 80% (80w)
  • Active 1 min @ 65% (65w)
  • 5X
    • Active 30 sec @ 75% (75w)
    • Active 30 sec @ 90% (90w)
  • Active 2 min @ 65% (65w)
  • 4X
    • Active 2 min @ 80% (80w) 70 rpm
    • Active 3 min @ 60% (60w) 90 rpm
  • 2X
    • Active 3 min @ 85% (85w) 70 rpm
    • Active 3 min @ 60% (60w) 90 rpm
  • Active 1 min @ 65% (65w) 85 rpm
  • Active 1 min @ 62% (62w) 85 rpm
  • Active 1 min @ 59% (59w) 85 rpm
  • Active 1 min @ 55% (55w) 85 rpm
  • Active 1 min @ 50% (50w) 85 rpm