27052020

• Cycling
• 45mTime
• 48Stress
• 0.80Intensity
• 55Popularity

About this workout

This tempo workout features sustained efforts that build aerobic durability and keep your legs turning over, making it a perfect mid-week staple for those looking to stretch out climbs or maintain a solid pace on longer rides. With the 2-minute intervals at 85.2% FTP, you’ll develop the endurance needed to hold your own in group rides or tackle those challenging segments.

Workout structure

• 5 min @ 50-60% (50-60w)
• 1 min @ 76-86% (76-86w)
• 1 min @ 50-60% (50-60w)
• 4 min @ 70-80% (70-80w)
• 3 min @ 78-88% (78-88w)
• 2 min @ 85-95% (85-95w)
• 30 sec @ 93-103% (93-103w)
• 30 sec @ 103-93% (103-93w)
• 2 min @ 95-85% (95-85w)
• 3 min @ 88-78% (88-78w)
• 2 min @ 80-70% (80-70w)
• 2 min @ 70-80% (70-80w)
• 3 min @ 78-88% (78-88w)
• 2 min @ 85-95% (85-95w)
• 30 sec @ 93-103% (93-103w)
• 30 sec @ 103-93% (103-93w)
• 2 min @ 95-85% (95-85w)
• 3 min @ 88-78% (88-78w)
• 4 min @ 80-70% (80-70w)
• 4 min @ 50-60% (50-60w)