Tempo

Aerobic Endurance #7

  • Cycling
  • 2h 0mTime
  • 100Stress
  • 0.71Intensity
  • 280Popularity

About this workout

This workout focuses on maintaining a steady tempo, pushing your aerobic threshold with 3 sets of 5 intervals at 80% FTP. It's an essential mid-week staple that builds endurance for longer rides and helps you sustain a strong pace on climbs or during group outings.

mlimone38

Workout structure

  • 10 min @ 40-60% (40-60w)
  • 5 min @ 70% (70w)
  • 5X
    • 1 min @ 80% (80w)
    • Rest 1 min @ 70% (70w)
  • 4:45 min @ 70% (70w)
  • 30 sec @ 100% (100w)
  • 4:45 min @ 70% (70w)
  • 10X
    • 30 sec @ 75% (75w)
    • Rest 30 sec @ 70% (70w)
  • 4:45 min @ 70% (70w)
  • 30 sec @ 100% (100w)
  • 4:45 min @ 70% (70w)
  • 5X
    • 1 min @ 80% (80w)
    • Rest 1 min @ 70% (70w)
  • 4:45 min @ 70% (70w)
  • 30 sec @ 100% (100w)
  • 4:45 min @ 70% (70w)
  • 10X
    • 30 sec @ 75% (75w)
    • Rest 30 sec @ 70% (70w)
  • 4:45 min @ 70% (70w)
  • 30 sec @ 100% (100w)
  • 4:45 min @ 70% (70w)
  • 5X
    • 1 min @ 80% (80w)
    • Rest 1 min @ 70% (70w)
  • 5 min @ 70% (70w)
  • 10 min @ 60-40% (60-40w)