Tempo

Endurance #3

  • Cycling
  • 1h 6mTime
  • 61Stress
  • 0.74Intensity
  • 30Popularity

About this workout

This endurance session features a solid tempo main set of 2×5 minutes at 90% FTP, perfect for building aerobic durability while keeping your heart rate steady. It's a classic mid-week staple that helps you stretch out climbs and prepare for longer rides without pushing too hard.

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Workout structure

  • 3 min @ 45-60% (45-60w)
  • 1 min @ 60% (60w)
  • 1 min @ 65% (65w)
  • 1 min @ 81% (81w)
  • 1 min @ 109% (109w)
  • 2 min @ 50% (50w)
  • 3 min @ 90% (90w)
  • 3 min @ 50% (50w)
  • 6X
    • 1 min @ 85% (85w) 90 rpm
    • Rest 1 min @ 50% (50w)
  • 5 min @ 65-75% (65-75w)
  • 20 sec @ 110% (110w)
  • 5 min @ 75-65% (75-65w)
  • 2X
    • 5 min @ 90% (90w) 90 rpm
    • Rest 5 min @ 60% (60w)
  • 2X
    • 1 min @ 85% (85w)
    • Rest 1 min @ 50% (50w)
  • 5 min @ 70-50% (70-50w)