Tempo

Aeróbio Misto

  • Cycling
  • 2h 0mTime
  • 112Stress
  • 0.75Intensity
  • 15Popularity

About this workout

This workout features a solid tempo segment with bursts of 100% FTP, ideal for building aerobic durability while simulating the efforts you might face during climbs or group rides. It's a bread-and-butter session that enhances your endurance without overcooking, making it a perfect mid-week staple.

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Workout structure

  • Warm-Up 30 min @ 45-76% (45-76w)
  • 10X
    • Active 20 sec @ 109% (109w)
    • Rest 40 sec @ 66% (66w)
  • Active 10 min @ 81% (81w)
  • 8X
    • Active 1 min @ 100% (100w)
    • Rest 1 min @ 63% (63w)
  • Active 10 min @ 81% (81w)
  • Cooldown 44 min @ 80-60% (80-60w)