Tempo

Rolling Roads

Cycling
1h 10mTime
70Stress
0.77Intensity
51Popularity

About this workout

This workout features rolling sprints with 3 × 10-second efforts at 150% FTP, perfect for sharpening your speed and power on undulating terrain. It's a mid-week staple that builds aerobic durability while keeping the intensity high enough to prepare you for those critical moments in races and group rides.

jeffwink

Workout structure

Warm-Up 8 min @ 35-95% (35-95w)
Active 2 min @ 45% (45w)
Active 5 min @ 76-89% (76-89w)
Active 5 min @ 76-89% (76-89w)
Active 5 min @ 76-89% (76-89w)
Active 10 sec @ 150% (150w)
Active 5 min @ 40% (40w)
Active 5 min @ 76-89% (76-89w)
Active 5 min @ 76-89% (76-89w)
Active 5 min @ 76-89% (76-89w)
Active 10 sec @ 150% (150w)
Active 5 min @ 40% (40w)
Active 5 min @ 76-89% (76-89w)
Active 5 min @ 76-89% (76-89w)
Active 5 min @ 76-89% (76-89w)
Active 10 sec @ 150% (150w)
Cooldown 5 min @ 60-35% (60-35w)