20260430 Defender after Attact

• Cycling
• 1hTime
• 66Stress
• 0.81Intensity
• 143Popularity

About this workout

This workout features a classic tempo main set of 5 intervals at 90% FTP, perfect for building your aerobic durability while keeping the effort sustained. Use it as a mid-week staple to prepare for those longer climbs or steady group ride efforts.

Workout structure

• 5 min @ 60% (60w)
• 2 min @ 100% (100w)
• 2 min @ 90% (90w)
• 2 min @ 80% (80w)
• 2 min @ 70% (70w)
• 2 min @ 60% (60w)
• 2 min @ 100% (100w)
• 2 min @ 90% (90w)
• 2 min @ 80% (80w)
• 2 min @ 70% (70w)
• 2 min @ 60% (60w)
• 2 min @ 100% (100w)
• 2 min @ 90% (90w)
• 2 min @ 80% (80w)
• 2 min @ 70% (70w)
• 2 min @ 60% (60w)
• 2 min @ 100% (100w)
• 2 min @ 90% (90w)
• 2 min @ 80% (80w)
• 2 min @ 70% (70w)
• 2 min @ 60% (60w)
• 2 min @ 110% (110w)
• 2 min @ 90% (90w)
• 2 min @ 80% (80w)
• 2 min @ 70% (70w)
• 2 min @ 60% (60w)
• 5 min @ 60% (60w)