Punchy Rollers
65 min · 41-50 TSS · IF 0.64 · 115-125% FTP · Zone 6 (Anaerobic)
What this workout does
Short, repeated surges over rolling terrain - the puncheur's bread and butter. Ten hard efforts of 30 seconds teach your legs to punch over every rise without blowing up.
Repeated 30s efforts at 115-125% FTP train the surge-and-clear cycle - producing lactate over each rise, processing it on the way down, then punching again. That repeatability is what decides rolling road races and hard group rides. Slot it in weekly during race season to keep the punch honest.
How to ride it
Indoor / trainer
Warm up 15min with 3 short openers. 10x30s at 115-125% FTP, one over each roller, with about 2min 30s easy between. Cool down 15min.
Outside
Pick a rolling loop where a short rise comes every couple of minutes. Punch over each crest at 115-125% FTP - out of the saddle, hard but controlled - then recover on the descents and flats between rises.
Workout structure (65 min)
- Warm-up 15m 55% 3x - Opener 30s 110% - 1m 30s 55% 10x - Punch 30s 120% - 2m 30s 55% - Cool-down 15m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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