Tempo

Endurance training & Pedalling drills

  • Cycling
  • 1h 15mTime
  • 70Stress
  • 0.75Intensity
  • 45Popularity

About this workout

This endurance workout combines tempo efforts with pedaling drills, focusing on sustained efforts at 80% FTP to build aerobic durability for those longer rides. It's a classic mid-week staple that prepares you for group rides and helps stretch out climbs without overcooking your legs.

petrakis.petros

Workout structure

  • Warm-Up 10 min @ 50-55% (50-55w)
  • 2X
    • 5 min @ 80% (80w)
    • 1 min @ 50% (50w)
  • 90/120rpm 5 min @ 80% (80w) 90 rpm
  • 1 min @ 50% (50w)
  • Sitted/standing 5 min @ 80% (80w) 90 rpm
  • 1 min @ 50% (50w)
  • 60/90/120 5 min @ 80% (80w) 60 rpm
  • 1 min @ 50% (50w)
  • 90/120rpm 5 min @ 80% (80w)
  • 1 min @ 50% (50w)
  • Sitted/standing 5 min @ 80% (80w) 90 rpm
  • 1 min @ 50% (50w)
  • 60/90/120 5 min @ 80% (80w) 60 rpm
  • 3X
    • 1 min @ 50% (50w)
    • 5 min @ 80% (80w)