Z2 rolling 15s z4 20s z5
- Cycling
- 59mTime
- 53Stress
- 0.73Intensity
- 30Popularity
About this workout
This workout features rolling sprints with 15-second efforts at 102% FTP, perfect for simulating the demands of attacking on climbs or during breakaways. Designed to build your tempo endurance while incorporating short bursts of intensity, it's a solid choice for mid-week training and improving your overall cycling performance.
Workout structure
- Active 30 sec @ 36% (36w)
- Active 1 min @ 51% (51w)
- Active 2 min @ 50-74% (50-74w)
- Active 20 sec @ 95% (95w)
- Active 2 min @ 70-91% (70-91w)
- Active 20 sec @ 110% (110w)
- Active 1 min @ 50% (50w)
- Active 4 min @ 64-81% (64-81w)
- Active 15 sec @ 102% (102w)
- Active 4 min @ 81-64% (81-64w)
- Active 20 sec @ 115% (115w)
- Active 1 min @ 50% (50w)
- Active 4 min @ 64-81% (64-81w)
- Active 15 sec @ 102% (102w)
- Active 4 min @ 81-64% (81-64w)
- Active 20 sec @ 115% (115w)
- Active 1 min @ 50% (50w)
- Active 4 min @ 64-81% (64-81w)
- Active 15 sec @ 102% (102w)
- Active 4 min @ 81-64% (81-64w)
- Active 20 sec @ 115% (115w)
- Active 1 min @ 50% (50w)
- Active 4 min @ 64-81% (64-81w)
- Active 15 sec @ 102% (102w)
- Active 4 min @ 81-64% (81-64w)
- Active 20 sec @ 115% (115w)
- Active 1 min @ 50% (50w)
- Active 4 min @ 64-81% (64-81w)
- Active 15 sec @ 102% (102w)
- Active 4 min @ 81-64% (81-64w)
- Active 20 sec @ 115% (115w)
- Active 1 min @ 50% (50w)
- Cooldown 4 min @ 65-40% (65-40w)