3 times 3.5×2 tempo

• Cycling
• 26mTime
• 40Stress
• 0.96Intensity
• 40Popularity

About this workout

This workout features three tough intervals of 4 minutes at 118% FTP, perfect for pushing your aerobic ceiling and building that vital capacity for when the road gets steep. A great addition to your training arsenal, it fits well into a mid-week routine or as a precursor to race kicks and powerful group ride efforts.

Workout structure

• 3 min @ 55% (55w)
• 1:30 min @ 85% (85w)
• 3X
  • 2 min @ 55% (55w)
  • 3:30 min @ 118% (118w)
• 2X
  • 2 min @ 55% (55w)
• 1 min @ 40% (40w)