Tempo

BMU - W02D1 - Halvfems

  • Cycling
  • 1h 3mTime
  • 70Stress
  • 0.81Intensity
  • 66Popularity

About this workout

This workout features 5 intervals of 2 minutes at 90% FTP, pushing your aerobic durability while maintaining a controlled effort. It's a mid-week staple that primes you for longer climbs and helps you build the endurance needed for sustained efforts in group rides or races.

M01

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
  • 5X
    • Active 1 min @ 90% (90w) 60 rpm
    • Active 1 min @ 90% (90w) 90 rpm
  • Active 4 min @ 55% (55w) 85 rpm
  • 5X
    • Active 2 min @ 90% (90w) 100 rpm
    • Active 1 min @ 90% (90w) 65 rpm
  • Cooldown 6:40 min @ 55-25% (55-25w)