Tempo

B Workout: Foundation

  • Swimming
  • 55mTime
  • 7912Stress
  • 9.22Intensity
  • 15Popularity

About this workout

This tempo workout features sustained efforts with 8 intervals at 90% FTP, making it a classic mid-week staple for building aerobic durability. It's perfect for solidifying your endurance base and preparing for longer climbs or steady group ride paces without overcooking your legs.

ftrees

Workout structure

  • 5 min @ 70% (70w)
  • Rest 30 sec
  • 8 min @ 75% (75w)
  • Rest 1 min
  • 2X
    • 4 min @ 80% (80w)
    • Rest 20 sec
  • 4X
    • 2 min @ 85% (85w)
    • Rest 20 sec
  • 8X
    • 1 min @ 90% (90w)
    • Rest 20 sec
  • 4 min @ 70% (70w)
  • Rest 1 min
  • 8X
    • 30 sec @ 100% (100w)
    • Rest 20 sec
  • 1 min @ 70% (70w)