Rafa. 42 min. Intenso

• Cycling
• 1hTime
• 67Stress
• 0.82Intensity
• 20Popularity

About this workout

Rafa is a solid tempo workout that pushes your limits with two 10-minute efforts at 87% FTP, ideal for building your sub-threshold endurance and preparing for those long climbs on group rides. It's a classic mid-week staple that gets you race-ready without the brutal fatigue of harder intervals.

Workout structure

• 10 min @ 50% (50w)
• 2 min @ 85% (85w)
• Rest 1 min @ 50% (50w)
• 2X
  • 10 min @ 87% (87w)
  • Rest 5 min @ 90% (90w)
  • 2 min @ 84% (84w)
• 5 min @ 87% (87w)
• Rest 2 min @ 90% (90w)
• 1 min @ 95% (95w)
• 5 min @ 50% (50w)