Base surge #4

• Cycling
• 1h 6mTime
• 76Stress
• 0.83Intensity
• 25Popularity

About this workout

This tempo workout features two sets of 6 x 3 minutes at 90% FTP, pushing your aerobic durability while keeping it below threshold — perfect for building endurance on those mid-week rides or during sustained climbs. It's a classic choice for cyclists looking to enhance their sub-threshold stamina without overcooking their legs.

Workout structure

• 10 min @ 70% (70w)
• 10 min @ 65% (65w)
• 6X
  • 20 sec @ 110% (110w)
  • Rest 2:40 min @ 90% (90w)
• 3 min @ 55% (55w)
• 6X
  • 20 sec @ 110% (110w)
  • Rest 2:40 min @ 90% (90w)
• 3 min @ 55% (55w)
• 4 min @ 50% (50w)