Tempo

70.3 Development - 1h20m

  • Cycling
  • 1h 20mTime
  • 86Stress
  • 0.80Intensity
  • 16Popularity

About this workout

This tempo workout, featuring 7 sets of 2 x 2 minutes at 90% FTP, builds your aerobic durability and prepares you for sustained efforts in races and long rides. A perfect mid-week staple to help you maintain solid power just below threshold while getting ready for those 70.3 events.

stivek

Workout structure

  • Warm-Up 5 min @ 35-55% (35-55w)
  • 5X
    • Active 30 sec @ 100% (100w)
    • Rest 30 sec @ 55% (55w)
  • 2X
    • Active 2 min @ 90% (90w)
    • Rest 2 min @ 80% (80w)
  • Active 2 min @ 55% (55w)
  • 2X
    • Active 2 min @ 90% (90w)
    • Rest 2 min @ 80% (80w)
  • Active 2 min @ 55% (55w)
  • 2X
    • Active 2 min @ 90% (90w)
    • Rest 2 min @ 80% (80w)
  • Active 2 min @ 55% (55w)
  • 2X
    • Active 2 min @ 90% (90w)
    • Rest 2 min @ 80% (80w)
  • Active 2 min @ 55% (55w)
  • 2X
    • Active 2 min @ 90% (90w)
    • Rest 2 min @ 80% (80w)
  • 2 min @ 55% (55w)
  • 2X
    • 2 min @ 90% (90w)
    • 2 min @ 80% (80w)
  • 2 min @ 55% (55w)
  • 2X
    • 2 min @ 90% (90w)
    • 2 min @ 80% (80w)
  • 2 min @ 55% (55w)