Tempo

2020 aquec 7' + 10 x (2'if0,9 x 2' rest) x 2

  • Cycling
  • 1h 38mTime
  • 90Stress
  • 0.74Intensity
  • 15Popularity

About this workout

This workout features a solid main set of 2 sets of 9 x 2 minutes at 90% FTP, perfect for building your aerobic durability while keeping the effort below threshold. It’s a great mid-week staple to prepare for longer climbs or sustained efforts in group rides without overcooking yourself.

marcos

Workout structure

  • 3 min @ 50% (50w)
  • 2X
    • 1 min @ 75% (75w) 90 rpm
    • 1 min @ 50% (50w) 80 rpm
  • 2X
    • Rest 80 rpm 1 min @ 90% (90w) 100 rpm
    • Rest 1 min @ 50% (50w) 80 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 9X
    • 2 min @ 90% (90w) 82 rpm
    • Rest 2 min @ 50% (50w)
  • 2 min @ 90% (90w) 82 rpm
  • Rest 4 min @ 50% (50w)
  • 9X
    • 2 min @ 90% (90w) 82 rpm
    • Rest 2 min @ 50% (50w)
  • 2 min @ 90% (90w) 82 rpm
  • Rest 5 min @ 50% (50w)