Tempo

180min Endurance

  • Cycling
  • 2h 59mTime
  • 163Stress
  • 0.74Intensity
  • 57Popularity

About this workout

This workout features steady efforts at 86% FTP to build aerobic durability, making it a classic choice for those looking to stretch out climbs or maintain pace on long rides. It's an essential mid-week staple that primes your endurance without overcooking for the weekend's challenges.

westernmustang86

Workout structure

  • 10X
    • Active 1 min @ 72% (72w)
    • Rest 1 min @ 86% (86w)
  • Active 5 min @ 52% (52w)
  • 3X
    • Active 3 min @ 59-87% (59-87w)
    • Active 3 min @ 87-59% (87-59w)
    • Active 2 min @ 59% (59w)
  • Active 3 min @ 59-87% (59-87w)
  • Active 3 min @ 87-59% (87-59w)
  • Active 5 min @ 52% (52w)
  • 4X
    • Active 2 min @ 91% (91w)
    • Rest 3 min @ 63% (63w)
  • Active 2 min @ 91% (91w)
  • Active 5 min @ 52% (52w)
  • 3X
    • Active 2 min @ 63-91% (63-91w)
    • Active 15 sec @ 148% (148w)
    • Active 2 min @ 59% (59w)
  • Active 2 min @ 63-91% (63-91w)
  • Active 15 sec @ 148% (148w)
  • Active 5 min @ 52% (52w)
  • Active 3 min @ 66% (66w)
  • Active 1:30 min @ 79% (79w)
  • Active 1 min @ 91% (91w)
  • Active 1:30 min @ 79% (79w)
  • Active 3 min @ 66% (66w)
  • Active 2 min @ 59% (59w)
  • Active 2 min @ 66% (66w)
  • Active 1:30 min @ 79% (79w)
  • Active 1 min @ 91% (91w)
  • Active 1:30 min @ 79% (79w)
  • Active 3 min @ 66% (66w)
  • Active 2 min @ 59% (59w)
  • Active 3 min @ 66% (66w)
  • Active 1:30 min @ 79% (79w)
  • Active 1 min @ 91% (91w)
  • Active 1:30 min @ 79% (79w)
  • Active 3 min @ 66% (66w)
  • Active 2 min @ 59% (59w)
  • Active 3 min @ 66% (66w)
  • Active 1:30 min @ 79% (79w)
  • Active 1 min @ 91% (91w)
  • Active 1:30 min @ 79% (79w)
  • Active 3 min @ 66% (66w)
  • Active 5 min @ 52% (52w)
  • 10X
    • Active 1 min @ 72% (72w)
    • Rest 1 min @ 86% (86w)
  • Active 2 min @ 35% (35w)