3.5 hour Tempo with Surges 1x60 min

• Cycling
• 3h 30mTime
• 181Stress
• 0.72Intensity
• 25Popularity

About this workout

This 3.5-hour tempo workout features a solid main set of 12 x 5-minute intervals at 85% FTP, perfect for building aerobic durability and preparing for those mid-week rides or sustained climbs. It’s a classic approach to boost your endurance while sharpening your ability to surge during group rides or races.

Workout structure

• 40 min @ 60% (60w)
• 1 min @ 90% (90w)
• 1 min @ 100% (100w)
• 1 min @ 110% (110w)
• 7 min @ 55% (55w)
• 12X
  • 20 sec @ 110% (110w)
  • Rest 4:40 min @ 85% (85w)
• 90 min @ 60% (60w)
• 10 min @ 50% (50w)