Tempo

2020 Ironman 70.3 Musselman (unofficial)

  • Cycling
  • 2h 43mTime
  • 253Stress
  • 0.96Intensity
  • 155Popularity

About this workout

This tempo workout features a solid main set of 3 x 35 sec at 86% FTP, perfect for building aerobic durability while maintaining a sustainable pace. It's a great option for those mid-week rides to push your endurance without overdoing it, ensuring you're ready for those race kicks or long climbs ahead.

bri-tri

Workout structure

  • 2:56 min @ 76% (76w)
  • 1:56 min @ 78% (78w)
  • 50 sec @ 83% (83w)
  • 19 sec @ 80% (80w)
  • 23 sec @ 62% (62w)
  • 35 sec @ 75% (75w)
  • 35 sec @ 86% (86w)
  • 52 sec @ 85% (85w)
  • 33 sec @ 86% (86w)
  • 2:39 min @ 83% (83w)
  • 1:3 min @ 64% (64w)
  • 46 sec @ 79% (79w)
  • 22 sec @ 51% (51w)
  • 1:54 min @ 91% (91w)
  • 24 sec @ 75% (75w)
  • 5:16 min @ 76% (76w)
  • 3:52 min @ 87% (87w)
  • 49 sec @ 65% (65w)
  • 2:34 min @ 75% (75w)
  • 17 sec @ 92% (92w)
  • 38 sec @ 58% (58w)
  • 1:45 min @ 79% (79w)
  • 1:23 min @ 71% (71w)
  • 1:8 min @ 77% (77w)
  • 2:2 min @ 87% (87w)
  • 24 sec @ 73% (73w)
  • 3:12 min @ 66% (66w)
  • 35 sec @ 69% (69w)
  • 1:12 min @ 69% (69w)
  • 1:23 min @ 84% (84w)
  • 2:25 min @ 80% (80w)
  • 41 sec @ 62% (62w)
  • 2:7 min @ 90% (90w)
  • 2:47 min @ 71% (71w)
  • 22 sec @ 45% (45w)
  • 16 sec @ 90% (90w)
  • 27 sec @ 63% (63w)
  • 1:2 min @ 83% (83w)
  • 47 sec @ 63% (63w)
  • 11 sec @ 84% (84w)
  • 4:55 min @ 77% (77w)
  • 1:19 min @ 76% (76w)
  • 2:40 min @ 83% (83w)
  • 56 sec @ 81% (81w)
  • 34 sec @ 66% (66w)
  • 1:5 min @ 77% (77w)
  • 43 sec @ 77% (77w)
  • 22 sec @ 95% (95w)
  • 35 sec @ 68% (68w)
  • 1:16 min @ 101% (101w)
  • 2:31 min @ 95% (95w)
  • 1:50 min @ 91% (91w)
  • 3:47 min @ 80% (80w)
  • 31 sec @ 91% (91w)
  • 9:36 min @ 86% (86w)
  • 3:27 min @ 90% (90w)
  • 4:16 min @ 85% (85w)
  • 2:50 min @ 91% (91w)
  • 3:35 min @ 83% (83w)
  • 1:50 min @ 83% (83w)
  • 1:10 min @ 71% (71w)
  • 1:32 min @ 60% (60w)
  • 2:12 min @ 55% (55w)
  • 2:44 min @ 66% (66w)
  • 19 sec @ 55% (55w)
  • 1:28 min @ 83% (83w)
  • 34 sec @ 55% (55w)
  • 1:4 min @ 68% (68w)
  • 38 sec @ 66% (66w)
  • 56 sec @ 54% (54w)
  • 11 sec @ 62% (62w)
  • 10 sec
  • 41 sec @ 98% (98w)
  • 25 sec @ 74% (74w)
  • 25 sec @ 62% (62w)
  • 1:11 min @ 71% (71w)
  • 16 sec @ 49% (49w)
  • 14 sec @ 96% (96w)
  • 40 sec @ 77% (77w)
  • 46 sec @ 64% (64w)
  • 12 sec
  • 1:38 min @ 86% (86w)
  • 16 sec @ 77% (77w)
  • 1:20 min @ 62% (62w)
  • 30 sec @ 76% (76w)
  • 1:4 min @ 81% (81w)
  • 1:31 min @ 81% (81w)
  • 2:1 min @ 74% (74w)
  • 1:6 min @ 69% (69w)
  • 1:19 min @ 84% (84w)
  • 1:55 min @ 66% (66w)
  • 49 sec @ 50% (50w)
  • 2:57 min @ 73% (73w)
  • 3 min @ 73% (73w)
  • 2:10 min @ 75% (75w)
  • 23 sec @ 88% (88w)
  • 3:25 min @ 80% (80w)
  • 2:34 min @ 89% (89w)
  • 54 sec @ 66% (66w)
  • 1:1 min @ 83% (83w)
  • 35 sec @ 61% (61w)
  • 1:29 min @ 79% (79w)
  • 1:8 min @ 60% (60w)
  • 32 sec @ 88% (88w)
  • 26 sec @ 87% (87w)
  • 26 sec @ 67% (67w)
  • 34 sec @ 77% (77w)
  • 28 sec @ 62% (62w)
  • 25 sec @ 48% (48w)
  • 23 sec @ 72% (72w)
  • 11 sec @ 70% (70w)
  • 17 sec @ 60% (60w)
  • 53 sec @ 82% (82w)
  • 22 sec @ 80% (80w)
  • 21 sec @ 73% (73w)
  • 37 sec @ 69% (69w)
  • 1:56 min @ 76% (76w)
  • 2:31 min @ 74% (74w)