Tempo

4x14 m Zone 3 + Z2

  • Cycling
  • 1h 30mTime
  • 91Stress
  • 0.78Intensity
  • 30Popularity

About this workout

This workout features a solid tempo effort with 4x14 minutes in Zone 3, punctuated by 3x60 seconds at a punishing 105% FTP to build your kick for those crucial moments in a race. It's a classic mid-week staple that balances endurance and sustained power, perfect for preparing for intense group rides or time trials.

Jlawaetz

Workout structure

  • 6 min @ 55-75% (55-75w)
  • 3X
    • 1 min @ 105% (105w)
    • 1 min @ 55% (55w)
  • 4 min @ 55% (55w)
  • 3X
    • 14 min @ 76-90% (76-90w)
    • 4 min @ 40% (40w)
  • 14 min @ 76-90% (76-90w)
  • 6 min @ 65-55% (65-55w)