02 Mesociclo 1 Force Lezione 2 - TrainerDay.com
- Cycling
- 1h 21mTime
- 61Stress
- 0.67Intensity
- 171Popularity
About this workout
This tempo workout features a solid main set of 4 × 30 seconds at 85% FTP, perfect for building that sub-threshold endurance needed for extended climbs and maintaining pace in group rides. It's a great mid-week staple to keep your legs fresh while prepping for those longer efforts ahead.
Workout structure
- Warm-Up 9 min @ 25-35% (25-35w) 105 rpm
- Active 7:50 min @ 40% (40w) 108 rpm
- Active 5:10 min @ 70% (70w) 40 rpm
- Active 1 min @ 90% (90w) 40 rpm
- Active 1:5 min @ 60% (60w) 40 rpm
- Active 1 min @ 90% (90w) 40 rpm
- Active 50 sec @ 75% (75w) 40 rpm
- Active 1:15 min @ 80% (80w) 40 rpm
- Active 45 sec @ 90% (90w) 40 rpm
- Active 1:10 min @ 95% (95w) 40 rpm
- Active 3:40 min @ 35% (35w) 98 rpm
- Active 50 sec @ 60% (60w) 50 rpm
- Active 30 sec @ 55% (55w) 50 rpm
- Active 30 sec @ 75% (75w) 50 rpm
- Active 30 sec @ 85% (85w) 50 rpm
- Active 1:20 min @ 65% (65w) 50 rpm
- Active 40 sec @ 55% (55w) 50 rpm
- Active 25 sec @ 75% (75w) 50 rpm
- Active 30 sec @ 85% (85w) 50 rpm
- Active 1:35 min @ 60% (60w) 50 rpm
- Active 30 sec @ 55% (55w) 50 rpm
- Active 30 sec @ 75% (75w) 50 rpm
- Active 30 sec @ 85% (85w) 50 rpm
- Active 1:25 min @ 45% (45w) 50 rpm
- Active 35 sec @ 55% (55w) 50 rpm
- Active 25 sec @ 75% (75w) 50 rpm
- Active 30 sec @ 85% (85w) 50 rpm
- Active 4 min @ 40% (40w) 100 rpm
- Active 1 min @ 60% (60w) 40 rpm
- Active 55 sec @ 75% (75w) 40 rpm
- Active 2:25 min @ 85% (85w) 45 rpm
- Active 2:5 min @ 95% (95w) 50 rpm
- Active 3:55 min @ 30% (30w) 100 rpm
- Active 1:30 min @ 60% (60w) 40 rpm
- Active 2:40 min @ 85% (85w) 45 rpm
- Active 2:5 min @ 95% (95w) 50 rpm
- Active 3:55 min @ 30% (30w) 95 rpm
- Active 55 sec @ 65% (65w) 40 rpm
- Active 1:20 min @ 70% (70w) 40 rpm
- Active 2:30 min @ 80% (80w) 40 rpm
- Active 30 sec @ 80% (80w) 40 rpm
- Active 1:5 min @ 40% (40w) 100 rpm
- Active 3:25 min @ 60% (60w) 115 rpm
- Active 2:50 min @ 35% (35w) 90 rpm