3x(4x5' Z3 variando cad X 4x5' Z2 variando cad)

• Cycling
• 2h 30mTime
• 144Stress
• 0.76Intensity
• 15Popularity

About this workout

This workout features a solid block of tempo efforts at 84% FTP, perfect for building aerobic durability and preparing for those long climbs ahead. A classic mid-week staple, it allows you to stretch your endurance without overcooking, making it ideal for sustaining pace during group rides or time trials.

Workout structure

• 4 min @ 50% (50w) 80-100 rpm
• 4 min @ 55% (55w) 80-100 rpm
• 4 min @ 60% (60w) 80-100 rpm
• 4 min @ 65% (65w) 80-100 rpm
• 4 min @ 70% (70w) 80-100 rpm
• 5 min @ 84% (84w) 70-80 rpm
• 5 min @ 84% (84w) 75-85 rpm
• 5 min @ 84% (84w) 80-90 rpm
• 5 min @ 84% (84w) 85-95 rpm
• 5 min @ 71% (71w) 70-80 rpm
• 5 min @ 71% (71w) 75-85 rpm
• 5 min @ 71% (71w) 80-90 rpm
• 5 min @ 71% (71w) 85-95 rpm
• 5 min @ 84% (84w) 70-80 rpm
• 5 min @ 84% (84w) 75-85 rpm
• 5 min @ 84% (84w) 80-90 rpm
• 5 min @ 84% (84w) 85-95 rpm
• 5 min @ 71% (71w) 70-80 rpm
• 5 min @ 71% (71w) 75-85 rpm
• 5 min @ 71% (71w) 80-90 rpm
• 5 min @ 71% (71w) 85-95 rpm
• 5 min @ 84% (84w) 70-80 rpm
• 5 min @ 84% (84w) 75-85 rpm
• 5 min @ 84% (84w) 80-90 rpm
• 5 min @ 84% (84w) 85-95 rpm
• 5 min @ 71% (71w) 70-80 rpm
• 5 min @ 71% (71w) 75-85 rpm
• 5 min @ 71% (71w) 80-90 rpm
• 5 min @ 71% (71w) 85-95 rpm
• 5 min @ 60% (60w) 90-100 rpm
• 5 min @ 50% (50w) 90-100 rpm