3:45 Tempo&Endurance #14

• Cycling
• 3h 45mTime
• 210Stress
• 0.74Intensity
• 45Popularity

About this workout

This solid 225-minute tempo session builds aerobic durability just below threshold, making it a fantastic mid-week staple for extending your endurance on long climbs or steady group rides. Incorporate variations like 3 x 30 or 5 x 8/3 to keep things fresh while still reaping the benefits of sustained efforts.

Workout structure

• 15 min @ 45-65% (45-65w)
• 15 min @ 65% (65w)
• 60 min @ 80% (80w)
• 45 min @ 65% (65w)
• 60 min @ 83% (83w)
• 30 min @ 65% (65w)