Day 18 – Tempo

• Cycling
• 1h 35mTime
• 106Stress
• 0.82Intensity
• 190Popularity

About this workout

This workout packs a punch with two sets of 3 × 30 seconds at 125% FTP, developing your raw sprinting power and lactate tolerance—perfect for closing gaps in a group ride or responding to race kicks. Use this day trainer session to build that top-end punch without overcooking your legs, ensuring you're ready for the next big effort.

Workout structure

• 5 min @ 40% (40w)
• 5 min @ 45% (45w)
• 5 min @ 50% (50w)
• 30 min @ 90% (90w)
• 5 min @ 40% (40w)
• 3X
  • 30 sec @ 125% (125w)
  • 2 min @ 50% (50w)
• 2:30 min @ 125% (125w)
• 5 min @ 50% (50w)
• 3X
  • 30 sec @ 125% (125w)
  • 2 min @ 50% (50w)
• 2:30 min @ 125% (125w)
• 20 min @ 50% (50w)