40 minute row

• Cycling
• 40mTime
• 49Stress
• 0.85Intensity
• 110Popularity

About this workout

This 40-minute tempo workout features a main set of 3 intervals at 88% FTP, perfect for building aerobic durability while pushing the limits just below threshold. Ideal for a mid-week staple, it prepares you for those long climbs or maintaining pace during group rides without overcooking your legs.

Workout structure

• 4 min @ 81% (81w)
• 10 min @ 88% (88w)
• 3X
  • 2 min @ 71% (71w)
  • 4 min @ 88% (88w)
• 2 min @ 71% (71w)
• 4 min @ 95% (95w)
• 2 min @ 81% (81w)