Tempo

Absa Cape Epic Workout 11

  • Cycling
  • 1h 41mTime
  • 90Stress
  • 0.73Intensity
  • 150Popularity

About this workout

This tempo workout, featuring a classic 3x15 set at 81% FTP, builds your aerobic durability and prepares you for long climbs and sustained efforts on race day. Ideal for mid-week training, it’s a solid way to enhance your endurance without overexerting.

mytwin

Workout structure

  • 7 min @ 44-75% (44-75w)
  • 30 sec @ 109% (109w)
  • 3 min @ 50% (50w)
  • 30 sec @ 109% (109w)
  • 5 min @ 50% (50w)
  • 3X
    • 15 min @ 81% (81w)
    • 5 min @ 40% (40w)
  • 15 min @ 81% (81w)
  • 10 min @ 50% (50w)