4x12 Tempo w/Surges + 2hrs Z2

• Cycling
• 4h 0mTime
• 218Stress
• 0.74Intensity
• 46Popularity

About this workout

This 4x12 workout combines VO2 max intervals with tempo efforts, boosting your aerobic ceiling while developing the stamina needed for those mid-ride surges and climbs. It's perfect for turning the screws during a group ride or adding intensity to your Z2 training days without overcooking your legs.

Workout structure

• Warm-Up 20 min @ 50% (50w)
• 1 min @ 55% (55w)
• Cooldown 1 min @ 65% (65w)
• 1 min @ 75% (75w)
• 1 min @ 85% (85w)
• 30 sec @ 95% (95w)
• 30 sec @ 150% (150w)
• 5 min @ 50% (50w)
• 4X
  • 30 sec @ 120% (120w)
  • 2:30 min @ 90% (90w)
• 10 min @ 55% (55w)
• 4X
  • 30 sec @ 120% (120w)
  • 2:30 min @ 90% (90w)
• 10 min @ 55% (55w)
• 4X
  • 30 sec @ 120% (120w)
  • 2:30 min @ 90% (90w)
• 10 min @ 50% (50w)
• 4X
  • 30 sec @ 120% (120w)
  • 2:30 min @ 90% (90w)
• 7 min @ 50% (50w)
• 120 min @ 65% (65w)
• 5 min @ 50% (50w)