Tempo

BMU - W00D1 - Halvfems

  • Cycling
  • 1h 2mTime
  • 68Stress
  • 0.81Intensity
  • 30Popularity

About this workout

This workout features a solid tempo main set of 3 × 12 minutes at 90% FTP, perfect for building sub-threshold endurance and aerobic durability. It's an ideal mid-week staple to keep your legs fresh and ready for the demands of group rides or longer climbs.

jordibeard

Workout structure

  • Warm-Up 7 min @ 25-75% (25-75w)
  • Active 30 sec @ 95% (95w) 95 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 105% (105w) 105 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 115% (115w) 115 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 12 min @ 90% (90w) 90 rpm
  • Active 4 min @ 55% (55w) 85 rpm
  • Active 12 min @ 90% (90w) 60 rpm
  • Active 4 min @ 55% (55w) 85 rpm
  • Active 12 min @ 90% (90w) 100 rpm
  • Cooldown 6:40 min @ 55-25% (55-25w)