Base surge #3

• Cycling
• 1hTime
• 67Stress
• 0.82Intensity
• 56Popularity

About this workout

This workout features two sets of 5 x 3 minutes at 90% FTP, perfect for building your aerobic durability and sustaining the pace for those mid-week group rides. A classic tempo session that balances intensity with endurance, it sets you up for longer climbs and keeps your engine primed for race day.

Workout structure

• 10 min @ 70% (70w)
• 10 min @ 65% (65w)
• 5X
  • 20 sec @ 110% (110w)
  • Rest 2:40 min @ 90% (90w)
• 3 min @ 55% (55w)
• 5X
  • 20 sec @ 110% (110w)
  • Rest 2:40 min @ 90% (90w)
• 3 min @ 55% (55w)
• 4 min @ 50% (50w)