Tempo

90 Minute PZ Endurance - Matt Wilpers - 08/03/19 @ 12:45PM ET

  • Cycling
  • 1h 30mTime
  • 92Stress
  • 0.78Intensity
  • 30Popularity

About this workout

This 90-minute tempo workout features two sets of 5 minutes at 83% FTP, helping you build aerobic durability while keeping your effort manageable. Perfect for mid-week rides or as a foundation for those tougher VO2 max intervals, it’s a classic staple for developing a strong endurance base.

kalman

Workout structure

  • Active 4:44 min @ 50% (50w)
  • 2X
    • Active 30 sec @ 50% (50w)
    • Active 15 sec @ 45% (45w)
  • Active 32 sec @ 50% (50w)
  • Active 14 sec @ 45% (45w)
  • Active 32 sec @ 50% (50w)
  • Active 30 sec @ 45% (45w)
  • Active 1 min @ 65% (65w)
  • Active 1:1 min @ 83% (83w)
  • Active 57 sec @ 45% (45w)
  • Active 5 min @ 83% (83w)
  • Active 2 min @ 65% (65w)
  • Active 7 min @ 83% (83w)
  • Active 2:2 min @ 65% (65w)
  • Active 8:58 min @ 83% (83w)
  • Active 2 min @ 65% (65w)
  • Active 11 min @ 83% (83w)
  • Active 2:2 min @ 65% (65w)
  • Active 10:58 min @ 83% (83w)
  • Active 2 min @ 65% (65w)
  • Active 9 min @ 83% (83w)
  • Active 2:2 min @ 65% (65w)
  • Active 6:58 min @ 83% (83w)
  • Active 2 min @ 65% (65w)
  • Active 5 min @ 83% (83w)
  • Cooldown 1 min @ 50-45% (50-45w)