6 Weeks, 2-4

• Cycling
• 2h 0mTime
• 104Stress
• 0.72Intensity
• 31Popularity

About this workout

This tempo workout is a bread-and-butter session to build your aerobic durability, featuring two solid 7-minute efforts at 90% FTP with recoveries that keep you engaged. Perfect for mid-week training, it prepares you for long climbs and sustained efforts during group rides or races without pushing you into the red.

Workout structure

• 10 min @ 50-70% (50-70w)
• 45 min @ 70% (70w)
• 7 min @ 90% (90w)
• 7 min @ 70% (70w)
• 7 min @ 90% (90w)
• 34 min @ 70% (70w)
• 10 min @ 50% (50w)