10112021

• Cycling
• 1h 30mTime
• 89Stress
• 0.77Intensity
• 15Popularity

About this workout

This tempo workout features sustained efforts that build your aerobic durability, perfect for those mid-week sessions or long climbs where you need to stay steady. It's a solid way to boost your endurance without pushing into the threshold, making it a reliable staple for any cyclist's training plan.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 5 min @ 75% (75w)
• Cooldown 5 min @ 90% (90w)
• 5 min @ 50% (50w)
• 8 min @ 82% (82w)
• 3 min @ 50% (50w)
• 3X
  • 2 min @ 82% (82w)
  • 20 sec @ 110% (110w)
• 2 min @ 82% (82w)
• 5 min @ 50% (50w)
• 3X
  • 20 sec @ 110% (110w)
  • 40 sec @ 94% (94w)
• 2 min @ 50% (50w)
• 3X
  • 20 sec @ 110% (110w)
  • 40 sec @ 94% (94w)
• 2 min @ 50% (50w)
• 3X
  • 20 sec @ 110% (110w)
  • 40 sec @ 94% (94w)
• 2 min @ 50% (50w)
• 3X
  • 20 sec @ 110% (110w)
  • 40 sec @ 94% (94w)
• 2 min @ 50% (50w)
• 24 min @ 70% (70w)
• 1 min @ 50-20% (50-20w)