2.5 Hour Endurance & Tempo Block

• Cycling
• 2h 30mTime
• 123Stress
• 0.70Intensity
• 16Popularity

About this workout

Ramping warm-up into Z2, followed by three progressive tempo/sweet-spot intervals (80%, 82%, 84% FTP) separated by 15-minute recoveries, then Z2 and a ramping cool-down.

Workout structure

• Warm-Up 10 min @ 31-62% (31-62w)
• Active 20 min @ 63% (63w)
• Interval 30 min @ 80% (80w)
• Rest 15 min @ 56% (56w)
• Interval 20 min @ 82% (82w)
• Rest 15 min @ 56% (56w)
• Interval 10 min @ 84% (84w)
• Active 20 min @ 63% (63w)
• Cooldown 10 min @ 63-35% (63-35w)