Tempo

BMU - W05D3 - Method

  • Cycling
  • 1h 26mTime
  • 76Stress
  • 0.73Intensity
  • 86Popularity

About this workout

This tempo workout features a solid main set of sustained efforts that build aerobic durability while maintaining a manageable level of fatigue. It's a perfect mid-week staple to keep your endurance sharp and prepare for those longer climbs ahead.

M01

Workout structure

  • Warm-Up 10 min @ 40-75% (40-75w)
  • Active 30 sec @ 85% (85w) 95 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 95% (95w) 105 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 105% (105w) 110 rpm
  • Active 2:30 min @ 50% (50w) 85 rpm
  • Free-ride 10 min @ 60% (60w)
  • Active 10 min @ 75% (75w) 75 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 5 min @ 80% (80w) 75 rpm
  • Active 5 min @ 80% (80w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 4X
    • Active 2 min @ 85% (85w) 100 rpm
    • Active 30 sec @ 85% (85w) 65 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • Active 10 min @ 80% (80w)
  • Active 2 min @ 50% (50w)
  • Active 2 min @ 75% (75w)
  • Active 2 min @ 65-85% (65-85w)
  • Active 2 min @ 85-65% (85-65w)
  • Active 2 min @ 75% (75w)
  • Active 2 min @ 85-65% (85-65w)
  • Cooldown 3 min @ 50-25% (50-25w)