3x Spin-up as Starter with 2x30 Tempo-Treshold mix @65-75 RPM as MainMenu

• Cycling
• 1h 30mTime
• 106Stress
• 0.84Intensity
• 140Popularity

About this workout

This workout kicks off with 3x5 minute spin-ups to ignite your legs, followed by a 2x30 tempo-threshold mix that pushes your pacing right to the edge of your comfort zone. Perfect for fine-tuning your sustainable power for group rides or time trials, this session delivers solid gains in your threshold capacity while keeping the effort manageable.

Workout structure

• 10 min @ 40% (40w)
• 3X
  • 30 sec @ 55% (55w)
  • 30 sec @ 120% (120w)
• 30 sec @ 55% (55w)
• 2 min @ 55% (55w)
• 3X
  • 5 min @ 85% (85w)
  • 5 min @ 95% (95w)
• 5 min @ 55% (55w)
• 5 min @ 85% (85w)
• 5 min @ 95% (95w)
• Cooldown 5 min @ 85% (85w)
• 5 min @ 95% (95w)
• 5 min @ 85% (85w)
• 5 min @ 96% (96w)
• 10 min @ 80-40% (80-40w)