SFR Split Cadence 2

• Cycling
• 1hTime
• 63Stress
• 0.79Intensity
• 75Popularity

About this workout

This SFR Split Cadence 2 workout focuses on building aerobic durability with sustained efforts at 86% FTP, perfect for enhancing your endurance during long climbs or mid-week rides. Incorporate this time-tested tempo session to bolster your overall fitness without overcooking, making it a staple in any serious cyclist's training plan.

Workout structure

• Active 3 min @ 55% (55w)
• Active 3 min @ 65% (65w)
• Active 2 min @ 80% (80w) 75 rpm
• Active 2 min @ 90% (90w)
• Active 3 min @ 55% (55w)
• 3X
  • Active 2:30 min @ 86% (86w) 50 rpm
  • Rest 30 sec @ 86% (86w) 95 rpm
• Active 3 min @ 55% (55w)
• 3X
  • Active 2:30 min @ 86% (86w) 50 rpm
  • Rest 30 sec @ 86% (86w) 95 rpm
• Active 3 min @ 55% (55w)
• 3X
  • Active 2:30 min @ 86% (86w) 50 rpm
  • Rest 30 sec @ 86% (86w) 95 rpm
• Active 3 min @ 55% (55w)
• 3X
  • Active 2 min @ 90% (90w) 85 rpm
  • Rest 30 sec @ 90% (90w) 120 rpm
• Active 3:30 min @ 55% (55w)