Tempo

4 x 15 @ 90% SS (62m Total)

  • Cycling
  • 1h 24mTime
  • 99Stress
  • 0.84Intensity
  • 15Popularity

About this workout

This workout offers a solid blend of tempo intervals that will boost your aerobic durability while keeping you under threshold. Ideal for mid-week training or as a bread-and-butter session to build up your endurance for longer rides and climbs, it’s perfect for those looking to sustain a strong pace during group rides or time trials.

stuarthardy

Workout structure

  • Warm-Up 5 min @ 50-70% (50-70w)
  • Active 1 min @ 85% (85w)
  • Active 30 sec @ 65% (65w)
  • Active 1 min @ 95% (95w)
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 105% (105w)
  • Active 2 min @ 60% (60w)
  • Active 15 min @ 90% (90w)
  • Active 3 min @ 60% (60w)
  • 5X
    • Active 2 min @ 85% (85w)
    • Active 1 min @ 92% (92w) 90 rpm
  • Active 3 min @ 60% (60w)
  • 5X
    • Active 2 min @ 85% (85w)
    • Active 1 min @ 95% (95w) 90 rpm
  • Active 3 min @ 60% (60w)
  • Active 15 min @ 90% (90w)
  • Cooldown 4:30 min @ 70-50% (70-50w)