Seneca Rocks -1

• Cycling
• 1h 15mTime
• 66Stress
• 0.73Intensity
• 121Popularity

About this workout

The Seneca Rocks -1 workout features 3 sets of 15 minutes at a solid 80% FTP, perfect for building your aerobic durability and preparing for those longer, sustained efforts on climbs or during group rides. This tempo session is a classic choice for improving your grundlagenausdauer 1 without overcooking, making it a staple in any mid-week training plan.

Workout structure

• Warm-Up 4 min @ 50% (50w)
• Active 4 min @ 65% (65w)
• Active 3 min @ 80% (80w)
• 3X
  • Rest 5 min @ 40% (40w)
  • Active 15 min @ 80% (80w) 85-95 rpm
• Cooldown 4 min @ 40-30% (40-30w)