Tempo

Gareth's Efficient Endurance

  • Cycling
  • 50mTime
  • 54Stress
  • 0.80Intensity
  • 20Popularity

About this workout

Gareth's Efficient Endurance combines solid tempo work with short bursts at 100% FTP to build aerobic durability while sharpening your top-end power. Perfect for mid-week sessions, this workout keeps you strong and prepared for the demands of longer rides or race day efforts.

jakearmstrong

Workout structure

  • Warm-Up 6:30 min @ 25-110% (25-110w)
  • 3X
    • Active 30 sec @ 50% (50w)
    • Active 30 sec @ 100% (100w) 110 rpm
  • Active 1 min @ 50% (50w)
  • Active 30 min @ 85% (85w) 95 rpm
  • Cooldown 10 min @ 75-40% (75-40w)