70.3 Development

• Cycling
• 1hTime
• 64Stress
• 0.80Intensity
• 76Popularity

About this workout

This workout features a solid main set of 5 sets of 2 × 2 min at 90% FTP, designed to build your aerobic durability while prepping you for the sustained efforts needed in a 70.3 race. It's a mid-week staple to help improve your endurance without overcooking, keeping you sharp for those longer rides and tough climbs.

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)
• Cooldown 2 min @ 55-35% (55-35w)