2 Hour 3 x 16 tempo
- Cycling
- 2h 0mTime
- 113Stress
- 0.75Intensity
- 31Popularity
About this workout
This 2-hour workout features a solid tempo main set that builds your aerobic durability while pushing you to hold steady efforts, making it a perfect mid-week staple. Ideal for stretching out climbs or maintaining pace in long group rides, it ensures you stay strong without overdoing it.
Workout structure
- 7 min @ 45-55% (45-55w)
- 5 min @ 60-90% (60-90w)
- 2X
- 3 min @ 55% (55w)
- 1 min @ 102% (102w)
- 5 min @ 55% (55w)
- 8 min @ 80-85% (80-85w)
- 30 sec @ 90% (90w)
- 8 min @ 85-80% (85-80w)
- 8 min @ 65-72% (65-72w)
- 30 sec @ 90% (90w)
- 8 min @ 72-65% (72-65w)
- 8 min @ 80-85% (80-85w)
- 30 sec @ 90% (90w)
- 8 min @ 85-80% (85-80w)
- 8 min @ 65-72% (65-72w)
- 30 sec @ 90% (90w)
- 8 min @ 72-65% (72-65w)
- 8 min @ 80-85% (80-85w)
- 30 sec @ 90% (90w)
- 8 min @ 85-80% (85-80w)
- 12:30 min @ 70-55% (70-55w)