SF - Big Gear Varying Cadence : 3 X 10
- Cycling
- 1h 4mTime
- 60Stress
- 0.75Intensity
- 26Popularity
About this workout
This workout features a steady tempo with varying cadence, ideal for building aerobic durability while challenging your legs with 6 x 2-minute intervals at 85.1% FTP. Perfect for mid-week training or as a bread-and-butter session to enhance your climbing stamina and prepare for longer group rides.
Workout structure
- Recovery 30 sec @ 40% (40w) 80 rpm
- Recovery 30 sec @ 45% (45w) 85 rpm
- Recovery 2 min @ 50% (50w) 90 rpm
- Recovery 1:30 min @ 60% (60w) 95 rpm
- FTP 1 min @ 75% (75w) 95 rpm
- Recovery 1:30 min @ 50% (50w) 85 rpm
- FTP 30 sec @ 90% (90w) 100 rpm
- Recovery 1 min @ 50% (50w) 85 rpm
- FTP 30 sec @ 100% (100w) 100 rpm
- Recovery 1 min @ 50% (50w) 85 rpm
- MAP 30 sec @ 122% (122w) 105 rpm
- Recovery 1 min @ 50% (50w) 85 rpm
- AC 15 sec @ 117% (117w) 110 rpm
- Recovery 45 sec @ 40% (40w) 80 rpm
- Recovery 1:30 min @ 50% (50w) 85 rpm
- FTP 2 min @ 80% (80w) 50 rpm
- FTP 1 min @ 90% (90w) 75 rpm
- FTP 2 min @ 85% (85w) 65 rpm
- FTP 1 min @ 95% (95w) 80 rpm
- FTP 2 min @ 85% (85w) 60 rpm
- FTP 2 min @ 90% (90w) 70 rpm
- Recovery 1 min @ 40% (40w) 80 rpm
- Recovery 2 min @ 50% (50w) 90 rpm
- Recovery 1 min @ 55% (55w) 75 rpm
- FTP 2 min @ 80% (80w) 50 rpm
- FTP 1 min @ 90% (90w) 75 rpm
- FTP 2 min @ 85% (85w) 65 rpm
- FTP 1 min @ 95% (95w) 80 rpm
- FTP 2 min @ 85% (85w) 60 rpm
- FTP 2 min @ 90% (90w) 70 rpm
- Recovery 1 min @ 40% (40w) 80 rpm
- Recovery 2 min @ 50% (50w) 90 rpm
- Recovery 1 min @ 55% (55w) 75 rpm
- FTP 2 min @ 80% (80w) 50 rpm
- FTP 1 min @ 90% (90w) 75 rpm
- FTP 2 min @ 85% (85w) 65 rpm
- FTP 1 min @ 95% (95w) 80 rpm
- FTP 2 min @ 85% (85w) 60 rpm
- FTP 2 min @ 90% (90w) 70 rpm
- Recovery 1 min @ 40% (40w) 80 rpm
- Recovery 2 min @ 50% (50w) 90 rpm
- Recovery 3 min @ 55% (55w) 90 rpm
- Recovery 2 min @ 50% (50w) 85 rpm
- Recovery 2 min @ 45% (45w) 85 rpm
- Recovery 1 min @ 40% (40w) 80 rpm
- Recovery 1 min @ 35% (35w) 80 rpm