1,5h-FTP/LT-The Bernal 4x 12'

• Cycling
• 1h 30mTime
• 111Stress
• 0.86Intensity
• 181Popularity

About this workout

The Bernal workout features a solid main set of 4x12-minute efforts at 90% FTP, designed to sharpen your sustainable power for group rides and time trials. This tempo session builds aerobic durability while keeping the fatigue manageable, making it a perfect mid-week staple for those looking to elevate their performance.

Workout structure

• Warm-Up 8 min @ 50-75% (50-75w)
• 2X
  • Active 30 sec @ 115% (115w)
  • Rest 30 sec @ 55% (55w)
• Active 2 min @ 55% (55w)
• 3X
  • Active 2 min @ 90% (90w) 90 rpm
  • Rest 1 min @ 105% (105w) 75 rpm
• Active 2 min @ 90% (90w)
• Active 1 min @ 105% (105w) 90 rpm
• Rest 2 min @ 90% (90w) 75 rpm
• Active 5 min @ 55% (55w) 90 rpm
• Rest 2 min @ 90% (90w) 75 rpm
• Active 1 min @ 105% (105w) 90 rpm
• Rest 2 min @ 90% (90w) 75 rpm
• Cooldown 1 min @ 105% (105w)
• 2X
  • 2 min @ 90% (90w)
  • 1 min @ 105% (105w)
• 2 min @ 90% (90w)
• 5 min @ 55% (55w)
• 4X
  • 2 min @ 90% (90w)
  • 1 min @ 105% (105w)
• 2 min @ 90% (90w)
• 5 min @ 55% (55w)
• 4X
  • 2 min @ 90% (90w)
  • 1 min @ 105% (105w)
• 2 min @ 90% (90w)
• 7 min @ 55-35% (55-35w)