Tempo

22-R-S1 - (is this a code?)

  • Cycling
  • 1h 30mTime
  • 106Stress
  • 0.84Intensity
  • 15Popularity

About this workout

This tempo workout includes Rønnestad intervals with solid efforts of 4 minutes at 80% FTP, perfect for building sub-threshold endurance while keeping your legs fresh for those mid-week group rides. It's a great way to enhance your aerobic durability without pushing too hard, ensuring you're ready for the weekend's challenges.

windybrit

Workout structure

  • Warm-Up 2 min @ 57-60% (57-60w) 90 rpm
  • Warm-Up 3 min @ 60-63% (60-63w) 90 rpm
  • Warm-Up 3 min @ 63-66% (63-66w) 90 rpm
  • Warm-Up 1 min @ 66% (66w) 90 rpm
  • SFR 5 min @ 80% (80w) 50 rpm
  • SFR 5 min @ 98% (98w) 70 rpm
  • SFR 5 min @ 88% (88w) 60 rpm
  • Resting 4 min @ 60% (60w) 90 rpm
  • Resting 1 min @ 65% (65w) 90 rpm
  • SFR 5 min @ 80% (80w) 50 rpm
  • SFR 5 min @ 100% (100w) 70 rpm
  • SFR 5 min @ 90% (90w) 60 rpm
  • Resting 4 min @ 60% (60w) 90 rpm
  • Resting 1 min @ 65% (65w) 90 rpm
  • SFR 5 min @ 80% (80w) 50 rpm
  • SFR 5 min @ 100% (100w) 70 rpm
  • SFR 5 min @ 90% (90w) 60 rpm
  • Resting 4 min @ 60% (60w) 90 rpm
  • Resting 1 min @ 65% (65w) 90 rpm
  • 2X
    • Prog 4 min @ 80% (80w) 95 rpm
    • Prog 3 min @ 90% (90w) 100 rpm
    • Prog 2 min @ 100% (100w) 110 rpm
  • Defat 1 min @ 70-63% (70-63w) 90 rpm
  • Defat 1 min @ 62-56% (62-56w) 90 rpm
  • Defat 1 min @ 56-50% (56-50w) 90 rpm