Rolling Tempo #3

• Cycling
• 1h 2mTime
• 66Stress
• 0.80Intensity
• 25Popularity

About this workout

Rolling Tempo #3 features a solid main set of 2 x 4 minutes at 80% FTP, perfect for building aerobic durability and maintaining a steady effort on long climbs or during group rides. This session is a mid-week staple that helps you sustain power just below threshold, allowing you to stretch out your endurance without overcooking yourself.

Workout structure

• 3 min @ 50% (50w)
• 2X
  • 1 min @ 75% (75w)
  • 1 min @ 50% (50w)
• 2X
  • 1 min @ 90% (90w)
  • 1 min @ 50% (50w)
• 3 min @ 76% (76w)
• 3 min @ 91% (91w)
• 2 min @ 91% (91w)
• 3 min @ 91% (91w)
• 3 min @ 76% (76w)
• 5 min @ 76% (76w)
• 3 min @ 76% (76w)
• 3 min @ 91% (91w)
• 2 min @ 91% (91w)
• 3 min @ 91% (91w)
• 3 min @ 76% (76w)
• 5 min @ 76% (76w)
• 2X
  • 4 min @ 80% (80w)
• 1:40 min @ 80% (80w)
• 1:40 min @ 68% (68w)
• 1:40 min @ 55% (55w)