Tempo

Aerobic 12's #3

  • Cycling
  • 1hTime
  • 54Stress
  • 0.74Intensity
  • 30Popularity

About this workout

This session focuses on building aerobic durability with a classic tempo workout, featuring 5 sets of 30 seconds at 89% FTP followed by short recoveries. It’s a perfect mid-week staple to keep your endurance sharp and ready for those sustained efforts during group rides or climbing challenges.

potsiea

Workout structure

  • Warm-Up 1 min @ 50% (50w)
  • 1 min @ 56% (56w)
  • Cooldown 1 min @ 63% (63w)
  • 1 min @ 69% (69w)
  • 1 min @ 75% (75w)
  • 5X
    • 30 sec @ 65% (65w)
    • Rest 30 sec @ 89% (89w)
  • 2 min @ 55% (55w)
  • 3 min @ 90% (90w)
  • 2 min @ 55% (55w)
  • 3X
    • 12 min @ 76% (76w)
    • Rest 1 min @ 55% (55w)
  • 2 min @ 55% (55w)
  • 2 min @ 50% (50w)