30' Tempo Pyramide - 30-20" Sweet Spot - 10 40-20s

• Cycling
• 1h 59mTime
• 140Stress
• 0.84Intensity
• 30Popularity

About this workout

This session features a solid VO2 max effort with 5-minute intervals at 94% FTP, punctuated by recoveries, designed to boost your aerobic ceiling and prepare you for those challenging climbs or fierce race kicks. Perfect for mid-week training, it combines a classic tempo pyramid with 40-20s to maximize your output without overextending.

Workout structure

• 10 min @ 50% (50w)
• 6 min @ 75% (75w)
• 6 min @ 80% (80w)
• 6 min @ 85% (85w)
• 6 min @ 80% (80w)
• 6 min @ 75% (75w)
• 5 min @ 50% (50w)
• 3X
  • 5 min @ 94% (94w)
  • 5 min @ 87% (87w)
• 5 min @ 50% (50w)
• 2X
  • 5 min @ 94% (94w)
  • 5 min @ 87% (87w)
• 5 min @ 50% (50w)
• 9X
  • 40 sec @ 120% (120w)
  • 20 sec @ 50% (50w)
• 40 sec @ 120% (120w)
• 5 min @ 50% (50w)