Tempo

Endurance #3 by Luc

  • Cycling
  • 1h 2mTime
  • 55Stress
  • 0.73Intensity
  • 31Popularity

About this workout

This tempo session features a classic main set of 2 x 4 minutes at 90% FTP, pushing your aerobic durability just below threshold for solid endurance gains. Perfect for mid-week workouts, it builds the stamina needed for those long climbs and helps you maintain a strong pace during group rides.

ziociano

Workout structure

  • Warm-Up 3 min @ 45-60% (45-60w)
  • Active 1 min @ 60% (60w)
  • Active 1 min @ 65% (65w)
  • Active 1 min @ 81% (81w)
  • Active 1 min @ 109% (109w)
  • Active 2 min @ 50% (50w)
  • Active 3 min @ 90% (90w)
  • Active 3 min @ 50% (50w)
  • 6X
    • Active 1 min @ 85% (85w) 110 rpm
    • Rest 1 min @ 50% (50w) 85 rpm
  • Active 5 min @ 60-75% (60-75w)
  • Active 20 sec @ 110% (110w)
  • Active 5 min @ 60-70% (60-70w)
  • 2X
    • Active 4 min @ 90% (90w) 100 rpm
    • Rest 4 min @ 56% (56w) 90 rpm
  • 2X
    • Active 1 min @ 85% (85w) 110 rpm
    • Rest 1 min @ 50% (50w) 85 rpm
  • Cooldown 5 min @ 75-45% (75-45w)