Tempo

120 min endurance

  • Cycling
  • 2h 0mTime
  • 98Stress
  • 0.70Intensity
  • 60Popularity

About this workout

This 120-minute endurance ride features 5 intervals of 2 minutes at 80% FTP, helping to build aerobic durability and prepare you for sustained efforts on longer climbs or group rides. It’s a classic mid-week staple that balances intensity and recovery, ensuring you stay strong without overcooking ahead of your next big ride.

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Workout structure

  • 3 min @ 50% (50w)
  • 3 min @ 55% (55w)
  • 3 min @ 60% (60w)
  • 3 min @ 65% (65w)
  • 3 min @ 60% (60w)
  • 3 min @ 70% (70w)
  • 2 min @ 65% (65w)
  • 1 min @ 75% (75w)
  • 3 min @ 68% (68w)
  • 1 min @ 70% (70w)
  • 3 min @ 66% (66w)
  • 2 min @ 75% (75w)
  • 3 min @ 75% (75w)
  • 2 min @ 80% (80w)
  • 3 min @ 72% (72w)
  • 2 min @ 68% (68w)
  • 1 min @ 70% (70w)
  • 3 min @ 64% (64w)
  • 1 min @ 68% (68w)
  • 3 min @ 73% (73w)
  • 2 min @ 68% (68w)
  • 3 min @ 75% (75w)
  • 2 min @ 80% (80w)
  • 3 min @ 69% (69w)
  • 2 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 3 min @ 69% (69w)
  • 1 min @ 70% (70w)
  • 3 min @ 68% (68w)
  • 2 min @ 73% (73w)
  • 3 min @ 66% (66w)
  • 2 min @ 78% (78w)
  • 3 min @ 75% (75w)
  • 2 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 3 min @ 66% (66w)
  • 1 min @ 72% (72w)
  • 1 min @ 75% (75w)
  • 3 min @ 69% (69w)
  • 1 min @ 70% (70w)
  • 3 min @ 68% (68w)
  • 2 min @ 73% (73w)
  • 3 min @ 66% (66w)
  • 2 min @ 78% (78w)
  • 3 min @ 75% (75w)
  • 2 min @ 80% (80w)
  • 2X
    • 1 min @ 75% (75w)
    • 3 min @ 66% (66w)
    • 1 min @ 72% (72w)
  • 5 min @ 40% (40w)