Base builder with spike and ST bookends

• Cycling
• 3h 0mTime
• 156Stress
• 0.72Intensity
• 25Popularity

About this workout

This tempo workout is a solid builder, featuring 10 bursts of 20 seconds at 120% FTP to simulate race kicks or surges during climbs, with ample recovery to keep you fresh. Perfect for building endurance while improving your ability to handle hard efforts, this session is a staple for any cyclist looking to enhance their performance in longer rides or events.

Workout structure

• 10 min @ 70% (70w)
• 10 min @ 65% (65w)
• 20 min @ 85% (85w)
• 5 min @ 65% (65w)
• 10X
  • 20 sec @ 120% (120w)
  • Rest 9:40 min @ 65% (65w)
• 20 min @ 85% (85w)
• 5 min @ 65% (65w)
• 10 min @ 50% (50w)