3.5 hour Tempo Increasing 30,20,10,5

• Cycling
• 3h 25mTime
• 201Stress
• 0.77Intensity
• 50Popularity

About this workout

This workout features a solid main set of 5 intervals at 95% FTP, helping you build sustained power that translates well to those tough group ride efforts and time trials. It's a classic tempo workout, striking a balance of intensity and endurance to keep your legs strong for those mid-week rides.

Workout structure

• 30 min @ 55% (55w)
• 30 min @ 90% (90w)
• Rest 12 min @ 55% (55w)
• 5X
  • 3 min @ 95% (95w)
  • Rest 1 min @ 105% (105w)
• Rest 12 min @ 55% (55w)
• Rest 1 min @ 115% (115w)
• 8 min @ 95% (95w)
• 1 min @ 122% (122w)
• Rest 12 min @ 55% (55w)
• 1 min @ 115% (115w)
• Rest 1 min @ 100% (100w)
• 1 min @ 90% (90w)
• Rest 1 min @ 115% (115w)
• 1 min @ 135% (135w)
• Rest 12 min @ 55% (55w)
• 55 min @ 60% (60w)
• Rest 7 min @ 45% (45w)