Tempo

BIL-75 Minutes - 3 blocks (5x3 minutes @88/90/92% + 30sec recovery)

  • Cycling
  • 1h 15mTime
  • 82Stress
  • 0.80Intensity
  • 110Popularity

About this workout

This tempo workout with three blocks of 5x3 minutes at 92% FTP is a solid choice for building aerobic durability while keeping the intensity manageable. Perfect for mid-week sessions or preparing for longer climbs, it balances effort and recovery, ensuring you stay strong and steady in your training.

TFD

Workout structure

  • 3 min @ 50% (50w)
  • 3 min @ 70% (70w)
  • 3 min @ 90% (90w)
  • 3 min @ 40% (40w)
  • 3 min @ 88% (88w)
  • 30 sec @ 40% (40w)
  • 3 min @ 90% (90w)
  • 2X
    • 30 sec @ 40% (40w)
    • 3 min @ 92% (92w)
  • 30 sec @ 40% (40w)
  • 3 min @ 90% (90w)
  • 3 min @ 40% (40w)
  • 3 min @ 88% (88w)
  • 30 sec @ 40% (40w)
  • 3 min @ 90% (90w)
  • 2X
    • 30 sec @ 40% (40w)
    • 3 min @ 92% (92w)
  • 30 sec @ 40% (40w)
  • 3 min @ 90% (90w)
  • 3 min @ 40% (40w)
  • 3 min @ 88% (88w)
  • 30 sec @ 40% (40w)
  • 3 min @ 90% (90w)
  • 2X
    • 30 sec @ 40% (40w)
    • 3 min @ 92% (92w)
  • 30 sec @ 40% (40w)
  • 3 min @ 90% (90w)
  • 6 min @ 40-55% (40-55w)