MTB Annika Langvad Series Workout 16

• Cycling
• 1h 22mTime
• 86Stress
• 0.79Intensity
• 85Popularity

About this workout

This tempo workout features a solid main set of 4 intervals at 81% FTP, perfect for building aerobic durability without crossing the threshold. It's an ideal mid-week staple for riders looking to stretch out climbs or maintain pace during longer group rides.

Workout structure

• Warm-Up 7 min @ 44% (44w) 75 rpm
• Active 30 sec @ 109% (109w)
• 3 min @ 50% (50w)
• 30 sec @ 109% (109w)
• Rest 5 min @ 50% (50w)
• Active 5 min @ 75% (75w) 65 rpm
• 5 min @ 81% (81w) 110 rpm
• 3 min @ 95% (95w)
• 2 min @ 109% (109w) 70 rpm
• 3 min @ 95% (95w)
• 5 min @ 81% (81w)
• 5 min @ 75% (75w)
• Rest 5 min @ 50% (50w)
• Active 5 min @ 75% (75w) 65 rpm
• 5 min @ 81% (81w) 110 rpm
• 3 min @ 95% (95w)
• 2 min @ 109% (109w) 70 rpm
• 3 min @ 95% (95w)
• 5 min @ 81% (81w)
• 5 min @ 75% (75w)
• Cooldown 5 min @ 50% (50w)