Tempo

3x Intervals Steady

  • Cycling
  • 45mTime
  • 32Stress
  • 0.65Intensity
  • 211Popularity

About this workout

This session offers a classic tempo workout with six hard-hitting 45-second intervals at 80% FTP, perfect for building aerobic durability and preparing for longer climbs. Use it as your mid-week staple to maintain fitness without overcooking, or as a solid complement to Billat intervals and 3x 30 sessions.

ScottF

Workout structure

  • Active 2 min @ 30% (30w)
  • Active 5 min @ 30-75% (30-75w)
  • 8X
    • Active 30 sec @ 65% (65w)
    • Rest 30 sec @ 75% (75w)
  • Active 3 min @ 50% (50w)
  • 6X
    • Active 45 sec @ 60% (60w)
    • Rest 45 sec @ 80% (80w)
  • Active 3 min @ 50% (50w)
  • 4X
    • Active 1 min @ 55% (55w)
    • Rest 1 min @ 85% (85w)
  • Active 2 min @ 50% (50w)
  • Cooldown 5 min @ 60-35% (60-35w)