Tempo

aerobic in/out

  • Cycling
  • 2h 17mTime
  • 150Stress
  • 0.81Intensity
  • 30Popularity

About this workout

This workout features a solid main set of 4 × 12 minutes at 90% FTP, designed to push your aerobic threshold while maintaining a manageable effort. It's perfect for mid-week endurance sessions or when you're looking to build stamina for longer climbs without overdoing it.

Carolyn

Workout structure

  • 1:20 min @ 50% (50w)
  • 1:20 min @ 54% (54w)
  • 1:20 min @ 56% (56w)
  • 1:20 min @ 58% (58w)
  • 1:20 min @ 61% (61w)
  • 1:20 min @ 63% (63w)
  • 1:20 min @ 65% (65w)
  • 1:20 min @ 68% (68w)
  • 1:20 min @ 70% (70w)
  • 1:20 min @ 72% (72w)
  • 1:20 min @ 75% (75w)
  • 1:20 min @ 77% (77w)
  • 1:20 min @ 79% (79w)
  • 1:20 min @ 82% (82w)
  • 1:20 min @ 85% (85w)
  • 3X
    • 15 sec @ 100% (100w)
    • 1:45 min @ 65% (65w)
  • 3X
    • 15 sec @ 115% (115w)
    • 1:45 min @ 65% (65w)
  • 3X
    • 15 sec @ 125% (125w)
    • 1:45 min @ 65% (65w)
  • 5 min @ 80% (80w)
  • 4X
    • 12 min @ 90% (90w)
    • 8 min @ 65% (65w)
  • 1 min @ 65% (65w)
  • 1 min @ 86% (86w)
  • 1 min @ 99% (99w)
  • 1 min @ 120% (120w)
  • 19 sec @ 120% (120w)
  • 19 sec @ 116% (116w)
  • 19 sec @ 113% (113w)
  • 19 sec @ 110% (110w)
  • 19 sec @ 107% (107w)
  • 19 sec @ 104% (104w)
  • 19 sec @ 101% (101w)
  • 19 sec @ 98% (98w)
  • 19 sec @ 95% (95w)
  • 19 sec @ 92% (92w)
  • 19 sec @ 90% (90w)
  • 19 sec @ 87% (87w)
  • 19 sec @ 84% (84w)
  • 19 sec @ 81% (81w)
  • 19 sec @ 78% (78w)
  • 19 sec @ 75% (75w)
  • 19 sec @ 72% (72w)
  • 19 sec @ 69% (69w)
  • 19 sec @ 66% (66w)
  • 19 sec @ 63% (63w)
  • 19 sec @ 60% (60w)
  • 19 sec @ 58% (58w)
  • 19 sec @ 55% (55w)
  • 19 sec @ 52% (52w)
  • 19 sec @ 49% (49w)
  • 19 sec @ 46% (46w)
  • 19 sec @ 43% (43w)
  • 19 sec @ 40% (40w)
  • 19 sec @ 37% (37w)
  • 19 sec @ 34% (34w)
  • 30 sec @ 30% (30w)