2020-01-14

• Cycling
• 1h 35mTime
• 84Stress
• 0.73Intensity
• 30Popularity

About this workout

This tempo workout focuses on sustained efforts with three intervals at 83% FTP, designed to build your aerobic durability and prepare you for those long climbs or steady group rides. It's a solid mid-week staple that balances intensity and endurance without overcooking your legs.

Workout structure

• 10 min @ 45% (45w)
• 3 min @ 77% (77w)
• 3 min @ 79% (79w)
• 3 min @ 81% (81w)
• 3 min @ 83% (83w)
• 3 min @ 85% (85w)
• 3 min @ 87% (87w)
• 3 min @ 89% (89w)
• 3 min @ 79% (79w)
• 30 sec @ 55% (55w)
• 25 min @ 75% (75w)
• 1 min @ 55% (55w)
• 30 min @ 68% (68w)
• 5 min @ 45% (45w)