Tempo

2 x 30 SS with Surges (52m Total)

  • Cycling
  • 1h 20mTime
  • 96Stress
  • 0.85Intensity
  • 15Popularity

About this workout

This session features two sets of 10 intervals at sweet spot intensity, punctuated by surges, making it a perfect workout for building sustained power and endurance for those mid-week group rides. Ideal for time-crunched cyclists, it delivers high returns without overcooking, ensuring you stay sharp for the demands of race day or tough climbs ahead.

stuarthardy

Workout structure

  • Warm-Up 6 min @ 50-70% (50-70w)
  • Active 1 min @ 85% (85w)
  • Active 30 sec @ 65% (65w)
  • Active 1 min @ 95% (95w)
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 105% (105w)
  • Active 2 min @ 60% (60w)
  • 10X
    • Active 2:30 min @ 85% (85w)
    • Active 30 sec @ 105% (105w)
  • Active 4 min @ 55% (55w)
  • 10X
    • Active 2:30 min @ 85% (85w)
    • Active 30 sec @ 105% (105w)
  • Cooldown 4:30 min @ 60-40% (60-40w)