Tempo

3 x (15m/10m) + 4 x (30"/30")

  • Cycling
  • 2h 32mTime
  • 111Stress
  • 0.66Intensity
  • 15Popularity

About this workout

This workout combines a steady tempo ride with 4 x 30 seconds at a punishing 125.1% FTP, perfect for developing aerobic durability while also letting you practice those hard kicks in group rides or races. It's a classic mid-week staple that balances intensity and endurance, keeping your legs responsive for the weekend's challenges.

lazagun

Workout structure

  • Active 15 min @ 78% (78w) 80-100 rpm
  • Rest 10 min @ 55% (55w) 80-100 rpm
  • Active 15 min @ 78% (78w) 50-70 rpm
  • Rest 10 min @ 55% (55w) 50-70 rpm
  • Active 15 min @ 78% (78w) 80-100 rpm
  • Rest 10 min @ 55% (55w) 80-100 rpm
  • 4X
    • 30 sec @ 125% (125w) 60-100 rpm
    • Rest 30 sec @ 55% (55w)
  • 73 min @ 55% (55w) 80-100 rpm