130-TEMPO-3X10'Z3+5X20"Z5

• Cycling
• 1h 30mTime
• 69Stress
• 0.68Intensity
• 50Popularity

About this workout

This 3x10 workout at tempo intensity will help build your aerobic endurance while keeping you below threshold, making it a perfect mid-week staple for those long climbs. With 5-minute recoveries, it balances effort and recovery, ensuring you’re ready to tackle those group ride challenges or sustain a steady pace in a race.

Workout structure

• 5 min @ 40% (40w)
• 19 min @ 65% (65w)
• 3X
  • 10 min @ 83% (83w)
  • Rest 5 min @ 31% (31w)
• 5X
  • 20 sec @ 112% (112w)
  • Rest 4 min @ 31% (31w)