2x 10'/3' + 6x 7'/3'

• Cycling
• 1h 37mTime
• 96Stress
• 0.77Intensity
• 16Popularity

About this workout

This tempo workout features solid sustained efforts with 5 x 7-minute intervals at 90% FTP, ideal for building aerobic durability and enhancing your sub-threshold endurance. Perfect for mid-week training or as a stepping stone to tackle longer climbs and maintain pace on group rides.

Workout structure

• 5 min @ 40% (40w)
• 5 min @ 50% (50w)
• 2X
  • 10 min @ 75% (75w)
  • Rest 3 min @ 50% (50w)
• 5X
  • 7 min @ 90% (90w)
  • Rest 3 min @ 50% (50w)
• 6 min @ 90% (90w)
• Rest 2 min @ 50% (50w)
• 3 min @ 40% (40w)