Foundation

• Cycling
• 1h 22mTime
• 64Stress
• 0.68Intensity
• 30Popularity

About this workout

This tempo workout is perfect for building aerobic durability while keeping the effort manageable, making it an essential mid-week staple. The combination of sustained intervals and active recovery keeps your legs fresh for the weekend's harder efforts.

Workout structure

• 10 min @ 45-65% (45-65w)
• 3 min @ 77% (77w)
• 3 min @ 88% (88w)
• 3 min @ 52% (52w)
• 3 min @ 88% (88w)
• 3 min @ 77% (77w)
• 3 min @ 52% (52w)
• 7X
  • 5 min @ 72% (72w)
  • Rest 2 min @ 52% (52w)
• 5 min @ 65-50% (65-50w)