24082021

• Cycling
• 2h 0mTime
• 109Stress
• 0.74Intensity
• 20Popularity

About this workout

This tempo workout builds your aerobic durability with sustained efforts just below threshold, perfect for stretching out climbs or keeping a steady pace on long group rides. A solid mid-week staple, it combines strength and endurance to keep you sharp without overcooking.

Workout structure

• 5 min @ 55% (55w)
• 5 min @ 70% (70w)
• 5 min @ 90% (90w)
• 3 min @ 50% (50w)
• 10 min @ 78% (78w)
• 5 min @ 50% (50w)
• 2X
  • 1 min @ 90% (90w)
  • 30 sec @ 106% (106w)
• 3 min @ 50% (50w)
• 2X
  • 1 min @ 90% (90w)
  • 30 sec @ 106% (106w)
• 3 min @ 50% (50w)
• 2X
  • 1 min @ 90% (90w)
  • 30 sec @ 106% (106w)
• 3 min @ 50% (50w)
• 2X
  • 1 min @ 90% (90w)
  • 30 sec @ 106% (106w)
• 3 min @ 50% (50w)
• 10 min @ 78% (78w)
• 52 min @ 70% (70w)
• 1 min @ 70-35% (70-35w)