Tempo

BIL-90 Minutes - 3x11 @ Zone 3 + 6x1 @90%

  • Cycling
  • 1h 30mTime
  • 80Stress
  • 0.73Intensity
  • 125Popularity

About this workout

This workout combines steady tempo efforts with 6×1 minute sprints at 90% FTP, making it a solid choice for building aerobic durability and explosive power. Perfect for mid-week training, it prepares you for maintaining pace during group rides and tackling those race-winning kicks.

TFD

Workout structure

  • 5 min @ 50-55% (50-55w)
  • 4 min @ 65-70% (65-70w)
  • 3 min @ 71-75% (71-75w)
  • 2 min @ 76-80% (76-80w)
  • 3 min @ 50% (50w)
  • 2X
    • 1 min @ 90% (90w)
    • 1 min @ 60% (60w)
  • 11 min @ 80-84% (80-84w)
  • 6 min @ 50-55% (50-55w)
  • 11 min @ 82-86% (82-86w)
  • 6 min @ 50-55% (50-55w)
  • 11 min @ 84-88% (84-88w)
  • 6 min @ 50-55% (50-55w)
  • 4X
    • 1 min @ 90% (90w)
    • 1 min @ 55% (55w)
  • 10 min @ 50-55% (50-55w)