Tempo

70.3 Development - 1h40m

  • Cycling
  • 1h 40mTime
  • 109Stress
  • 0.81Intensity
  • 35Popularity

About this workout

This tempo workout with 9 sets of 2x2 minutes at 90% FTP builds your aerobic durability, making it a great mid-week staple for sustaining pace during long rides or prepare for a 70.3 event. Ideal for developing the stamina needed to tackle tough climbs or maintain speed in a race, it strikes a balance between intensity and recovery.

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)
  • 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)