Absa Cape Epic Workout 16
- Cycling
- 1h 22mTime
- 88Stress
- 0.80Intensity
- 1,038Popularity
About this workout
This tempo workout pushes your aerobic durability with steady intervals at 81% FTP, making it a classic choice for mid-week training or when you need to build endurance for long climbs. Perfect for riders looking to sustain effort on epic group rides or during a tough race, it’s a proven way to prepare for challenges ahead.
Workout structure
- 1:10 min @ 44% (44w)
- 1:10 min @ 52% (52w)
- 1:10 min @ 57% (57w)
- 1:10 min @ 62% (62w)
- 1:10 min @ 67% (67w)
- 1:10 min @ 75% (75w)
- 30 sec @ 109% (109w)
- 3 min @ 50% (50w)
- 30 sec @ 109% (109w)
- 5 min @ 50% (50w)
- 5 min @ 75% (75w)
- 5 min @ 81% (81w)
- 3 min @ 95% (95w)
- 2 min @ 109% (109w)
- 3 min @ 95% (95w)
- 5 min @ 81% (81w)
- 5 min @ 75% (75w)
- 5 min @ 50% (50w)
- 5 min @ 75% (75w)
- 5 min @ 81% (81w)
- 3 min @ 95% (95w)
- 2 min @ 109% (109w)
- 3 min @ 95% (95w)
- 5 min @ 81% (81w)
- 5 min @ 75% (75w)
- 5 min @ 50% (50w)