3×10 min @ 88–92% FTP @ 60–70 rpm

• Cycling
• 1h 2mTime
• 63Stress
• 0.78Intensity
• 16Popularity

About this workout

This workout features three 10-minute intervals at a controlled tempo pace, perfect for building aerobic durability while keeping fatigue manageable. It's a bread-and-butter session for improving your steady-state power, ideal for mid-week training or prepping for group rides where maintaining a solid effort is key.

Workout structure

• 4 min @ 50% (50w)
• 5X
  • 30 sec @ 70% (70w)
  • 30 sec @ 86% (86w)
• 3 min @ 50% (50w)
• 3X
  • 10 min @ 90% (90w) 60-70 rpm
  • 5 min @ 50% (50w) 95 rpm
• 5 min @ 50% (50w)