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• Cycling
• 1h 13mTime
• 63Stress
• 0.72Intensity
• 15Popularity

About this workout

This workout features a solid main set of 5×30 seconds at 113% FTP, interspersed with brief recoveries to build your tempo endurance and push your aerobic durability. Ideal for mid-week training, it’s a classic way to enhance your performance for those long climbs and keep pace during group rides.

Workout structure

• 8 min @ 45-61% (45-61w)
• 10 min @ 68% (68w)
• 10 min @ 83% (83w)
• 6 min @ 53% (53w)
• 5X
  • 30 sec @ 113% (113w)
  • 30 sec @ 53% (53w)
• 6 min @ 53% (53w)
• 10 min @ 68% (68w)
• 10 min @ 83% (83w)
• 8 min @ 71-50% (71-50w)