Tempo

BIL-100 Minutes - 3x10 @end of z3 + 8/6/4/2 zone 4/5

Cycling
1h 40mTime
107Stress
0.80Intensity
125Popularity

About this workout

This workout features 3×10 minutes at a solid tempo pace, perfect for building aerobic durability and preparing for longer climbs or sustained efforts in group rides. It's a classic mid-week staple that balances intensity without leaving you utterly wrecked for tomorrow’s session.

TFD

Workout structure

10 min @ 55-65% (55-65w)
10 min @ 66-80% (66-80w)
5 min @ 81-90% (81-90w)
5 min @ 50% (50w)
10 min @ 85-90% (85-90w)
2 min @ 45% (45w)
10 min @ 86-91% (86-91w)
2 min @ 45% (45w)
10 min @ 87-92% (87-92w)
2 min @ 45% (45w)
8 min @ 88-94% (88-94w)
2 min @ 45% (45w)
6 min @ 89-96% (89-96w)
2 min @ 45% (45w)
4 min @ 92-102% (92-102w)
2 min @ 45% (45w)
2 min @ 94-104% (94-104w)
2 min @ 45% (45w)
6 min @ 40% (40w)