Duur + 4XD2 Blokken + 10X 30secsprint +10x8smx

• Cycling
• 4h 0mTime
• 202Stress
• 0.71Intensity
• 90Popularity

About this workout

This tempo workout features a solid main set of 4 × 15 minutes at 80% FTP, perfect for building aerobic durability and preparing for those long climbs on group rides. It's a time-tested staple that balances endurance with manageable fatigue, making it an ideal choice for mid-week training.

Workout structure

• 75 min @ 67% (67w)
• 4X
  • 15 min @ 80% (80w)
  • Rest 8 min @ 67% (67w)
• 15 min @ 67% (67w)
• 10X
  • 30 sec @ 89% (89w)
  • Rest 2 min @ 57% (57w)
• 15 min @ 67% (67w)
• 10X
  • 8 sec @ 105% (105w)
  • Rest 30 sec @ 57% (57w)
• 12 min @ 67% (67w)