December endurance

• Cycling
• 1h 15mTime
• 80Stress
• 0.80Intensity
• 25Popularity

About this workout

This classic tempo workout builds your aerobic durability, featuring two sets of solid 8-minute intervals at 90% FTP that will help you sustain your pace during longer climbs and group rides. It's the perfect mid-week staple to stretch your endurance without overcooking your legs.

Workout structure

• Warm up 15 min @ 55-75% (55-75w) 85-110 rpm
• 2X
  • 8 min @ 90% (90w) 85-95 rpm
  • Rest 2 min @ 55% (55w)
• 2 min @ 105% (105w) 85-95 rpm
• Rest 3 min @ 55% (55w) 80-90 rpm
• 2X
  • 8 min @ 90% (90w) 85-95 rpm
  • Rest 2 min @ 55% (55w)
• 2 min @ 105% (105w) 85-95 rpm
• Rest 3 min @ 55% (55w)
• Cool down 10 min @ 75-55% (75-55w)