Tempo

Beginning to Build 4

  • Cycling
  • 2h 1mTime
  • 93Stress
  • 0.68Intensity
  • 15Popularity

About this workout

This workout features a solid main set of 3 × 5 min at 80% FTP, ideal for building aerobic durability and preparing for longer climbs or sustained group ride efforts. It's a textbook mid-week staple that offers great training return without overcooking, perfect for cyclists looking to stretch their endurance capabilities.

elmurf

Workout structure

  • Warm-Up 15 min @ 35-65% (35-65w)
  • Active 5 min @ 65% (65w)
  • 3X
    • Active 5 min @ 80% (80w)
    • Rest 5 min @ 70% (70w)
  • Active 5 min @ 35% (35w)
  • Active 5 min @ 50% (50w)
  • Active 5 min @ 65% (65w)
  • Active 2 min @ 70% (70w)
  • Active 2 min @ 75% (75w)
  • Active 2 min @ 80% (80w)
  • Active 2 min @ 75% (75w)
  • Active 2 min @ 70% (70w)
  • Active 5 min @ 35% (35w)
  • Active 2 min @ 65% (65w)
  • Active 2 min @ 80% (80w)
  • Active 2 min @ 85% (85w)
  • Active 1 min @ 90% (90w)
  • Active 2 min @ 85% (85w)
  • Active 2 min @ 80% (80w)
  • Active 5 min @ 75% (75w)
  • Active 5 min @ 50% (50w)
  • Active 10 min @ 65% (65w)
  • Cooldown 10 min @ 65-35% (65-35w)