16/01/2022

• Cycling
• 1h 30mTime
• 68Stress
• 0.67Intensity
• 25Popularity

About this workout

This tempo workout features a solid main set of 4 × 3 minutes at 82.1% FTP, perfect for building aerobic durability and prepping for those longer climbs or steady group rides. It's a time-tested staple that helps you maintain endurance without pushing too hard, making it a great mid-week go-to.

Workout structure

• 7 min @ 49% (49w)
• 20 min @ 63% (63w) 90-100 rpm
• 4X
  • 3 min @ 82% (82w)
  • Rest 2 min @ 49% (49w)
• 4 min @ 49% (49w)
• 7 min @ 82% (82w)
• Rest 4 min @ 49% (49w)
• 6 min @ 82% (82w)
• Rest 4 min @ 49% (49w)
• 4 min @ 82% (82w)
• Rest 4 min @ 49% (49w)
• 10 min @ 49% (49w)