Tempo

90 min EM w/3x9 min Over-Under (2 Under, 1 Over) w/6 min RBI

  • Cycling
  • 1h 30mTime
  • 89Stress
  • 0.77Intensity
  • 25Popularity

About this workout

This workout features a steady 90-minute endurance ride with a challenging main set of 3x9-minute Over-Unders that push your limits and improve your lactate tolerance. It's a perfect mid-week staple for building aerobic durability while simulating the surges you’ll face in group rides and races.

Quadblaster

Workout structure

  • 2:30 min @ 55% (55w)
  • 2:30 min @ 60% (60w)
  • 2:30 min @ 65% (65w)
  • 2:30 min @ 70% (70w)
  • 12:30 min @ 73% (73w)
  • 3X
    • 3 min @ 90% (90w)
    • 3 min @ 100% (100w)
    • 3 min @ 90% (90w)
    • 6 min @ 55% (55w)
  • 12:30 min @ 73% (73w)
  • 2:30 min @ 60% (60w)
  • 2:30 min @ 50% (50w)
  • 2:30 min @ 45% (45w)
  • 2:30 min @ 40% (40w)