212 Tempo 1.5hr

• Cycling
• 1h 24mTime
• 77Stress
• 0.74Intensity
• 30Popularity

About this workout

This classic tempo workout builds your aerobic durability with 3-minute intervals at 84% FTP, perfect for those mid-week rides when you're stretching out climbs or preparing for endurance events. It's a staple for developing your grundlagenausdauer and maintaining a steady pace without overextending yourself.

Workout structure

• 10 min @ 55% (55w)
• 3X
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 60% (60w)
• 3X
  • 3 min @ 72% (72w)
  • 3 min @ 78% (78w)
  • 3 min @ 81% (81w)
  • 3 min @ 84% (84w)
• 2 min @ 60% (60w)
• 4X
  • 2 min @ 64% (64w)
  • 2 min @ 84% (84w)
• 8 min @ 55% (55w)