Tempo

END-W4 Endurance: 8-Second Bursts

  • Cycling
  • 3h 1mTime
  • 178Stress
  • 0.77Intensity
  • 20Popularity

About this workout

This workout fuses steady tempo with explosive 8-second bursts, perfect for building aerobic durability while sharpening sprinting power. It's a great mid-week staple to boost your endurance and prepare for those race kicks when the pace heats up.

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Workout structure

  • 15 min @ 56-75% (56-75w) 90-100 rpm
  • 10X
    • 15 min @ 70-85% (70-85w) 90-100 rpm
    • 8 sec @ 150% (150w) 105 rpm
  • 15 min @ 75-20% (75-20w)