Tempo

Rolling Hills #3

  • Cycling
  • 58mTime
  • 51Stress
  • 0.72Intensity
  • 291Popularity

About this workout

This workout features a steady tempo effort, punctuated by 90-second intervals at 80% FTP, perfect for building sub-threshold endurance and improving your ability to stretch out those climbs. A classic mid-week staple for cyclists looking to maintain a solid pace on group rides or solo efforts, it also sets you up for smoother pacing during longer races.

BigKev

Workout structure

  • 1:15 min @ 45% (45w)
  • 1:15 min @ 56% (56w)
  • 1:15 min @ 64% (64w)
  • 1:15 min @ 75% (75w)
  • 1 min @ 60% (60w)
  • 5 min @ 80% (80w)
  • 1 min @ 65% (65w)
  • 5X
    • 30 sec @ 75% (75w)
    • 30 sec @ 90% (90w)
  • 2 min @ 65% (65w)
  • 7X
    • 1:30 min @ 80% (80w) 70 rpm
    • 2 min @ 60% (60w) 95 rpm
  • 2X
    • 3 min @ 85% (85w) 70 rpm
    • 2 min @ 60% (60w) 95 rpm
  • 1:40 min @ 65% (65w)
  • 1:40 min @ 58% (58w)
  • 1:40 min @ 50% (50w)