Tempo

Ironman 70.3 Development - 94mins

  • Cycling
  • 1h 34mTime
  • 102Stress
  • 0.81Intensity
  • 36Popularity

About this workout

This tempo workout, featuring 8 sets of 4 x 60 seconds at 90% FTP, is a classic choice for building solid aerobic durability while keeping the intensity manageable. Perfect for mid-week training or preparing for an Ironman 70.3, it helps you sustain that strong pace on long rides or during race efforts without overcooking the legs.

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Workout structure

  • Warm-Up 4 min @ 35-55% (35-55w)
  • 5X
    • Active 30 sec @ 100% (100w)
    • Rest 30 sec @ 55% (55w)
  • 4X
    • Active 1 min @ 90% (90w)
    • Rest 1 min @ 80% (80w)
  • Active 2 min @ 55% (55w)
  • 4X
    • Active 1 min @ 90% (90w)
    • Rest 1 min @ 80% (80w)
  • Active 2 min @ 55% (55w)
  • 4X
    • Active 1 min @ 90% (90w)
    • Rest 1 min @ 80% (80w)
  • Active 2 min @ 55% (55w)
  • 4X
    • Active 1 min @ 90% (90w)
    • Rest 1 min @ 80% (80w)
  • Active 2 min @ 55% (55w)
  • 5X
    • Active 30 sec @ 100% (100w)
    • Rest 30 sec @ 55% (55w)
  • 4X
    • Cooldown 1 min @ 90% (90w)
    • Rest 1 min @ 80% (80w)
  • 2 min @ 55% (55w)
  • 4X
    • 1 min @ 90% (90w)
    • Rest 1 min @ 80% (80w)
  • 2 min @ 55% (55w)
  • 4X
    • 1 min @ 90% (90w)
    • Rest 1 min @ 80% (80w)
  • 2 min @ 55% (55w)
  • 4X
    • 1 min @ 90% (90w)
    • Rest 1 min @ 80% (80w)
  • 2 min @ 55-35% (55-35w)