Tempo

Spruce Knob

  • Cycling
  • 1h 22mTime
  • 90Stress
  • 0.81Intensity
  • 20Popularity

About this workout

Spruce Knob features a solid main set of sustained efforts designed to build your aerobic durability, making it a great mid-week staple for those long climbs. This workout offers the perfect balance of intensity and recovery, prepping you for the demands of weekend group rides or races.

Kobus

Workout structure

  • 3 min @ 50-70% (50-70w)
  • 2 min @ 80% (80w)
  • Rest 1 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 1 min @ 110% (110w)
  • 3 min @ 40% (40w)
  • 30 min @ 85% (85w)
  • 6 min @ 40% (40w)
  • 30 min @ 85% (85w)
  • 5 min @ 65-40% (65-40w)