Aerobic 12's #1

• Cycling
• 1h 3mTime
• 57Stress
• 0.74Intensity
• 15Popularity

About this workout

Build your aerobic threshold with this tempo workout featuring 5 sets of 30 seconds at 90% FTP, perfect for mid-week endurance training. It’s a solid way to boost your sub-threshold stamina, making those longer climbs feel easier when it counts.

Workout structure

• 5 min @ 50-70% (50-70w)
• 5X
  • 30 sec @ 90% (90w)
  • Rest 30 sec @ 70% (70w)
• 2 min @ 45% (45w)
• 3 min @ 90% (90w)
• 1 min @ 45% (45w)
• 3X
  • 12 min @ 77% (77w)
  • Rest 3 min @ 56% (56w)
• 2 min @ 56-50% (56-50w)