Tempo - Base 3 (90% w/ surges)

• Cycling
• 1h 3mTime
• 76Stress
• 0.85Intensity
• 45Popularity

About this workout

This tempo workout with surges is a solid way to build your sub-threshold endurance while mixing in short bursts of intensity, ideal for those mid-week training sessions or steady group rides. It will push your aerobic durability and prepare you for the demands of longer climbs and sustained efforts without overcooking your legs.

Workout structure

• 2 min @ 50% (50w)
• 1 min @ 70% (70w)
• 3X
  • 30 sec @ 90% (90w)
  • Rest 30 sec @ 50% (50w)
• 1 min @ 50% (50w)
• 6X
  • 2 min @ 85% (85w)
  • 30 sec @ 110% (110w)
• 3 min @ 50% (50w) 25 rpm
• 6X
  • 2 min @ 85% (85w)
  • 30 sec @ 110% (110w)
• 3 min @ 50% (50w)
• 6X
  • 2 min @ 85% (85w)
  • 30 sec @ 110% (110w)
• 5 min @ 50% (50w)