Tempo

BIL-90 Minutes - 3x10 Zone 3 + 6x1 Zone 5 + 2 zone 5

  • Cycling
  • 1h 30mTime
  • 85Stress
  • 0.75Intensity
  • 130Popularity

About this workout

This workout combines steady tempo efforts with intense bursts at Zone 5, making it a solid choice for improving your mid-week endurance and sharpening your sprinting power. Perfect for those looking to maintain a strong pace in group rides or to push through tough climbs, it strikes a balance between sustained effort and hard-hitting intervals.

TFD

Workout structure

  • 5 min @ 50-55% (50-55w)
  • 2 min @ 60% (60w)
  • 2 min @ 70% (70w)
  • 2 min @ 80% (80w)
  • 3 min @ 50% (50w)
  • 2X
    • 1 min @ 90% (90w)
    • 1 min @ 60% (60w)
  • 10 min @ 83% (83w)
  • 5 min @ 60% (60w)
  • 10 min @ 85% (85w)
  • 5 min @ 60% (60w)
  • 10 min @ 87% (87w)
  • 5 min @ 60% (60w)
  • 1 min @ 90% (90w)
  • 1:30 min @ 60% (60w)
  • 1 min @ 91% (91w)
  • 1:30 min @ 60% (60w)
  • 1 min @ 92% (92w)
  • 1:30 min @ 60% (60w)
  • 1 min @ 93% (93w)
  • 1:30 min @ 60% (60w)
  • 1 min @ 94% (94w)
  • 1:30 min @ 60% (60w)
  • 1 min @ 95% (95w)
  • 1:30 min @ 60% (60w)
  • 2 min @ 95-105% (95-105w)
  • 10 min @ 50-60% (50-60w)