2 Kinetic Cycle Coaching Surge Efforts into Aerobic Sliders

• Cycling
• 1hTime
• 60Stress
• 0.77Intensity
• 45Popularity

About this workout

This workout focuses on tempo efforts with a series of three-minute intervals at 83% FTP, designed to build your aerobic threshold and endurance. Perfect for mid-week training, it helps you sustain solid power just below threshold, making those longer climbs and group ride efforts feel more manageable.

Workout structure

• Warm-Up 10 min @ 35-55% (35-55w)
• 3X
  • Active 20 sec @ 108% (108w)
  • Rest 2:40 min @ 83% (83w)
• Active 2 min @ 55% (55w)
• 3X
  • Active 20 sec @ 108% (108w)
  • Rest 2:40 min @ 83% (83w)
• Active 2 min @ 55% (55w)
• 3X
  • Active 20 sec @ 108% (108w)
  • Rest 2:40 min @ 83% (83w)
• Active 2 min @ 55% (55w)
• 3X
  • Active 20 sec @ 108% (108w)
  • Rest 2:40 min @ 83% (83w)
• Cooldown 8 min @ 55-35% (55-35w)