Base strength training

• Cycling
• 1h 20mTime
• 69Stress
• 0.72Intensity
• 55Popularity

About this workout

This tempo ride focuses on building aerobic durability with 5-minute efforts at 90% FTP, perfect for enhancing your endurance on those long climbs or steady group rides. It's a classic mid-week staple that keeps you strong without overcooking, complementing your training for those K3 efforts.

Workout structure

• Progressive warm-up 20 min @ 50-65% (50-65w)
• 5X
  • Strength 5 min @ 90% (90w) 70 rpm
  • Easy 5 min @ 50% (50w) 95 rpm
• Extended cooldown 10 min @ 60% (60w)