tempo

180 min basework

  • Cycling
  • 3h 0mTime
  • 123Stress
  • 0.64Intensity
  • 55Popularity

About this workout

This 180-minute basework session includes two sets of 11×30 seconds at 90% FTP, designed to build aerobic durability while pushing your min threshold. Perfect for those mid-week rides when you want to ramp up endurance without overdoing it.

TK

Workout structure

  • 5 min @ 45% (45w)
  • 11X
    • 4:30 min @ 55% (55w)
    • 30 sec @ 90% (90w)
  • 60 min @ 65% (65w)
  • 11X
    • 4:30 min @ 60% (60w)
    • 30 sec @ 90% (90w)
  • 5 min @ 45% (45w)