BIL-90 Minutes - 20@75 / 20@80 / 20@85% FTP

• Cycling
• 1h 30mTime
• 93Stress
• 0.78Intensity
• 55Popularity

About this workout

This 90-minute tempo session with a main set of 2 × 10 min at 85% FTP builds your aerobic durability and prepares you for those long climbs or steady group ride efforts. It's a classic mid-week staple that balances intensity with recoveries, making it perfect for developing sustainable power without overdoing it.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 65% (65w)
• 9 min @ 75-79% (75-79w)
• 2X
  • 10 min @ 85% (85w)
  • 10 min @ 75% (75w)
  • 10 min @ 80% (80w)
• 10 min @ 85% (85w)
• 5 min @ 55% (55w)