Tempo

Fatigue Compensation

  • Swimming
  • 33mTime
  • 28Stress
  • 0.72Intensity
  • 75Popularity

About this workout

This workout focuses on building aerobic durability with steady efforts just below threshold, making it a perfect mid-week staple to enhance your endurance for those long climbs. Use it to stretch your legs and prepare for tougher sessions ahead while keeping the intensity manageable.

Tcrowley

Workout structure

  • Warm-Up 3 min @ 50% (50w)
  • 40 sec @ 75% (75w)
  • Rest 20 sec @ 50% (50w)
  • 3X
    • 40 sec @ 75% (75w)
    • Rest 20 sec @ 50% (50w)
  • 40 sec @ 75% (75w)
  • Rest 20 sec @ 50% (50w)
  • 40 sec @ 75% (75w)
  • Rest 20 sec @ 50% (50w)
  • Cooldown 1 min @ 20% (20w)
  • 2 min @ 80% (80w)
  • Rest 1 min @ 50% (50w)
  • 3X
    • 2 min @ 80% (80w)
    • Rest 1 min @ 50% (50w)
  • 1 min @ 20% (20w)
  • 1:30 min @ 90% (90w)
  • Rest 30 sec @ 50% (50w)
  • 1:30 min @ 90% (90w)
  • Rest 30 sec @ 50% (50w)
  • 1:30 min @ 90% (90w)
  • Rest 30 sec @ 50% (50w)
  • 1:30 min @ 90% (90w)
  • Rest 30 sec @ 50% (50w)
  • 2 min @ 50% (50w)