Tempo

45 Minute PZ Endurance - Christine D'Ercole - 01/22/20 @ 6:30PM ET

  • Cycling
  • 45mTime
  • 41Stress
  • 0.74Intensity
  • 30Popularity

About this workout

This 45-minute tempo workout features a classic main set of 3-minute efforts at 83% FTP, perfect for building aerobic durability while keeping fatigue in check. It's an ideal mid-week staple for those looking to sustain a solid pace on group rides or improve endurance for long climbs while preparing for efforts like a 20-minute FTP test.

Atu1

Workout structure

  • Active 3:55 min @ 50% (50w)
  • Active 22 sec @ 50% (50w)
  • Active 38 sec @ 45% (45w)
  • Active 30 sec @ 50% (50w)
  • Active 31 sec @ 45% (45w)
  • Active 30 sec @ 50% (50w)
  • Active 26 sec @ 45% (45w)
  • Active 1:12 min @ 65% (65w)
  • Active 1:12 min @ 83% (83w)
  • Active 1:16 min @ 97% (97w)
  • Active 30 sec @ 65% (65w)
  • 3X
    • Active 3 min @ 83% (83w)
    • Active 3 min @ 65% (65w)
    • Active 2 min @ 83% (83w)
    • Active 2 min @ 65% (65w)
  • Active 3 min @ 83% (83w)
  • Cooldown 58 sec @ 50-45% (50-45w)