Rolling in the Deep (pianissimo)

• Cycling
• 1h 1mTime
• 59Stress
• 0.76Intensity
• 32Popularity

About this workout

Boost your aerobic ceiling with rolling sprints that challenge your top-end power during critical moments in races or group rides. This workout is designed to elevate your VO2 max, preparing you for those steep climbs when you need that extra punch.

Workout structure

• Warm-Up 2:40 min @ 45-80% (45-80w) 85 rpm
• Warm-Up 45 sec @ 50% (50w) 80 rpm
• Warm-Up 50 sec @ 90% (90w) 90 rpm
• 2X
  • Warm-Up 45 sec @ 50% (50w) 80 rpm
  • Warm-Up 30 sec @ 100% (100w) 95 rpm
• Rest 2 min @ 50% (50w) 80 rpm
• Active 6 min @ 70% (70w) 90 rpm
• Interval 30 sec @ 100% (100w) 95 rpm
• Rest 1 min @ 50% (50w) 80 rpm
• Active 7 min @ 70% (70w) 90 rpm
• 2X
  • Interval 30 sec @ 100% (100w) 95 rpm
  • Rest 1 min @ 50% (50w) 80 rpm
  • Active 8 min @ 70% (70w) 90 rpm
• Interval 30 sec @ 100% (100w) 95 rpm
• Rest 1 min @ 50% (50w) 80 rpm
• Active 7 min @ 70% (70w) 90 rpm
• Interval 30 sec @ 100% (100w) 95 rpm
• Rest 2 min @ 50% (50w) 80 rpm
• Interval 4 min @ 116% (116w) 100 rpm
• Cooldown 3 min @ 50% (50w) 80 rpm
• Cooldown 1 min @ 50-45% (50-45w) 80 rpm