3+8 tempo

• Cycling
• 1h 3mTime
• 69Stress
• 0.81Intensity
• 202Popularity

About this workout

This 3+8 tempo workout combines steady efforts with bursts of intensity to build your aerobic durability while pushing your threshold. Perfect for mid-week training, it’s a solid way to sustain your pace on longer climbs or maintain speed during group rides.

Workout structure

• 5 min @ 60% (60w)
• 3X
  • 30 sec @ 110% (110w)
  • 1 min @ 60% (60w)
• 8 min @ 85% (85w)
• 2 min @ 60% (60w)
• 3X
  • 30 sec @ 110% (110w)
  • 1 min @ 60% (60w)
• 8 min @ 85% (85w)
• 2 min @ 60% (60w)
• 3X
  • 30 sec @ 110% (110w)
  • 1 min @ 60% (60w)
• 8 min @ 85% (85w)
• 2 min @ 60% (60w)
• 3X
  • 30 sec @ 110% (110w)
  • 1 min @ 60% (60w)
• 8 min @ 85% (85w)
• 2 min @ 60% (60w)