3x12 Tempo w/Surges

• Cycling
• 1h 36mTime
• 100Stress
• 0.79Intensity
• 30Popularity

About this workout

This 3x12 workout incorporates surges to develop your aerobic capacity and prepare for the demands of climbing and intense group rides. It's a great way to boost your top-end power while maintaining a solid training return, perfect for those looking to enhance their performance in races or time trials.

Workout structure

• Warm-Up 20 min @ 60% (60w)
• 1 min @ 65% (65w)
• Cooldown 1 min @ 75% (75w)
• 1 min @ 85% (85w)
• 1 min @ 95% (95w)
• 30 sec @ 105% (105w)
• 30 sec @ 150% (150w)
• 5 min @ 65% (65w)
• 4X
  • 30 sec @ 115% (115w)
  • Rest 2:30 min @ 85% (85w)
• 10 min @ 65% (65w)
• 4X
  • 30 sec @ 115% (115w)
  • Rest 2:30 min @ 85% (85w)
• 10 min @ 65% (65w)
• 4X
  • 30 sec @ 115% (115w)
  • Rest 2:30 min @ 85% (85w)
• 10 min @ 60% (60w)