Tempo

Endurance (150min)

  • Cycling
  • 2h 30mTime
  • 148Stress
  • 0.77Intensity
  • 161Popularity

About this workout

This workout features sustained efforts at tempo pace, making it a solid mid-week staple for building aerobic durability and endurance. Perfect for stretching out climbs or maintaining a steady effort during long group rides, it keeps you strong without overcooking your legs.

RomanT.

Workout structure

  • 1 min @ 40% (40w)
  • 1 min @ 50% (50w)
  • 5 min @ 60% (60w)
  • 3 min @ 70% (70w)
  • 2 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 4 min @ 60% (60w)
  • 2X
    • 6 min @ 85% (85w)
    • Rest 5 min @ 82% (82w)
  • 5 min @ 44% (44w)
  • 7 min @ 85% (85w)
  • Rest 5 min @ 82% (82w)
  • 7 min @ 85% (85w)
  • Rest 5 min @ 70% (70w)
  • 1 min @ 60% (60w)
  • 1 min @ 50% (50w)
  • 2X
    • 1 min @ 40% (40w)
  • 1 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 2 min @ 60% (60w)
  • 2X
    • 6 min @ 85% (85w)
    • 5 min @ 82% (82w)
  • 7 min @ 52% (52w)
  • 4 min @ 85% (85w)
  • 5 min @ 82% (82w)
  • 4 min @ 85% (85w)
  • 2 min @ 82% (82w)
  • 5 min @ 82% (82w)
  • 10 min @ 60% (60w)
  • 9 min @ 50% (50w)
  • 1 min @ 40% (40w)