Tempo

BIL-90 Minutes - 4x10@end of zone 3

  • Cycling
  • 1h 31mTime
  • 100Stress
  • 0.81Intensity
  • 175Popularity

About this workout

This 90-minute ride features four solid 10-minute intervals at 88% FTP, perfect for building aerobic durability and preparing for those long climbs or steady group ride paces. It's a classic mid-week staple that balances intensity with manageable fatigue, helping you stretch your endurance without overcooking for your next hard effort.

TFD

Workout structure

  • 4 min @ 50% (50w)
  • 3 min @ 60% (60w)
  • 3 min @ 75% (75w)
  • 3 min @ 90% (90w)
  • 4 min @ 40-50% (40-50w)
  • 10 min @ 88% (88w)
  • 2:30 min @ 40% (40w)
  • 10 min @ 90% (90w)
  • 2:30 min @ 40% (40w)
  • 10 min @ 94% (94w)
  • 2:30 min @ 40% (40w)
  • 10 min @ 92% (92w)
  • 2:30 min @ 40% (40w)
  • 10 min @ 90% (90w)
  • 2:30 min @ 40% (40w)
  • 5 min @ 70-85% (70-85w)
  • 6:30 min @ 45-55% (45-55w)