30/07 training

• Cycling
• 1h 4mTime
• 72Stress
• 0.82Intensity
• 15Popularity

About this workout

This tempo workout features a classic main set of 2 × 5 min at 105% FTP with brief recoveries, sharpening your endurance and preparing you for those steady climbs or group ride surges. It's an essential training staple that builds aerobic durability while pushing your sustainable power, making it ideal for mid-week efforts or race day pacing.

Workout structure

• 1 min @ 50% (50w)
• 30 min @ 85% (85w)
• 20 min @ 50% (50w)
• 100+ 5 min @ 105% (105w)
• 2 min @ 50% (50w)
• 5 min @ 105% (105w)
• 100+ 1 min @ 50% (50w)