19 - Foundation

• Cycling
• 1h 10mTime
• 59Stress
• 0.71Intensity
• 633Popularity

About this workout

This tempo workout is a solid staple for building aerobic durability, featuring 5 intervals of 3 minutes at 88% FTP with recoveries to keep you fresh. It's perfect for mid-week training, helping you stretch out climbs and prepare for longer weekend rides.

Workout structure

• 10 min @ 50-55% (50-55w)
• 5X
  • 3 min @ 88% (88w)
  • 5 min @ 73% (73w)
  • 2 min @ 52% (52w)
• 10 min @ 55-50% (55-50w)