Gravel Rollers, 90 Minutes
A 90-minute ride with three blocks of 2-minute rises over a tempo base, the rolling, punchy terrain of gravel and road races.
- Duration
- 1 h 29 min
- Effort
- 99
- Level
- Intermediate
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalVO2max Rise, push over the top | 2 min | 105-115% FTP92-98% HRmax |
| 3.2 | IntervalTempo Roll on, recover at tempo | 2 min | 75-82% FTP78-85% HRmax |
| 4 | IntervalEndurance Easy endurance, eat something | 8 min | 62-72% FTP65-78% HRmax |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalVO2max Rise, push over the top | 2 min | 105-115% FTP92-98% HRmax |
| 5.2 | IntervalTempo Roll on, recover at tempo | 2 min | 75-82% FTP78-85% HRmax |
| 6 | IntervalEndurance Easy endurance, drink | 8 min | 62-72% FTP65-78% HRmax |
| 4 ×Repeat these steps | |||
| 7.1 | IntervalVO2max Rise, push over the top | 2 min | 105-115% FTP92-98% HRmax |
| 7.2 | IntervalTempo Roll on, recover at tempo | 2 min | 75-82% FTP78-85% HRmax |
| 8 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Rolling gravel roads are a string of short climbs, each a little too steep to ride at a steady effort. This session copies that terrain. You ride three blocks, each with four repeats of 2 minutes at 105 to 115% of FTP followed by 2 minutes at 75 to 82%. Between the blocks you ride 8 minutes of easy endurance.
Because the recovery is at tempo, the efforts add up. By the end of each block your breathing stays high even in the easier parts, and you learn to keep pushing on the rises while recovering on the move. That is the core skill for rolling courses, in gravel races and in hilly road races.
The session suits intermediate riders in the build phase. Outdoors, ride it on a rolling route and use the terrain. Indoors, ERG mode and slope mode both work. Progress by adding a fourth block.
Tips
- Push over the top of each rise instead of easing off early.
- Keep the tempo parts honest, not easy.
- Eat something in the endurance parts between blocks.
Good forGravelRoad race
Season phaseBuild