3 x 12 min Endurance/Tempo Mash

• Cycling
• 1hTime
• 53Stress
• 0.73Intensity
• 236Popularity

About this workout

This 3 x 12 min endurance/tempo mash combines sustained efforts with brief bursts at 80% FTP, perfect for building aerobic durability while peppering in some intensity. Ideal for mid-week rides, it sharpens your sub-threshold endurance, helping you tackle longer climbs and maintain pace in group rides.

Workout structure

• 2:30 min @ 40% (40w)
• 2 min @ 50% (50w)
• 1 min @ 88% (88w)
• 1 min @ 50% (50w)
• 1:15 min @ 70% (70w)
• 1 min @ 80% (80w)
• 1 min @ 75% (75w)
• 1 min @ 82% (82w)
• 1 min @ 74% (74w)
• 1 min @ 84% (84w)
• 1 min @ 87% (87w)
• 1:15 min @ 72% (72w)
• 1 min @ 80% (80w)
• 1:15 min @ 70% (70w)
• 1 min @ 82% (82w)
• 1 min @ 86% (86w)
• 2 min @ 45% (45w)
• 3 min @ 55% (55w)
• 1:30 min @ 75% (75w)
• 1 min @ 80% (80w)
• 1 min @ 75% (75w)
• 1:15 min @ 82% (82w)
• 1:45 min @ 74% (74w)
• 1 min @ 84% (84w)
• 1 min @ 87% (87w)
• 1 min @ 72% (72w)
• 1:15 min @ 80% (80w)
• 1 min @ 70% (70w)
• 1 min @ 82% (82w)
• 1 min @ 87% (87w)
• 2:15 min @ 45% (45w)
• 3 min @ 55% (55w)
• 1:15 min @ 70% (70w)
• 1:35 min @ 80% (80w)
• 1 min @ 75% (75w)
• 1 min @ 82% (82w)
• 1 min @ 74% (74w)
• 1 min @ 84% (84w)
• 1 min @ 87% (87w)
• 1 min @ 70% (70w)
• 1 min @ 80% (80w)
• 1 min @ 70% (70w)
• 1 min @ 82% (82w)
• 1 min @ 86% (86w)
• 55 sec @ 40% (40w)
• 3 min @ 50% (50w)