Tempo

Garrowby -1

Cycling
1h 15mTime
80Stress
0.80Intensity
96Popularity

About this workout

Garrowby -1 is a solid tempo workout that hones your aerobic durability with 16 intervals of 3 minutes at 90% FTP, perfectly suited for building endurance on those rolling climbs or long group rides. It’s a classic option for time-crunched cyclists looking to improve their sub-threshold stamina without overcooking.

Nathan

Workout structure

3 min @ 50% (50w)
3 min @ 70% (70w)
3 min @ 90% (90w)
4 min @ 40% (40w)
3 min @ 88% (88w)
30 sec @ 40% (40w)
3 min @ 90% (90w)
30 sec @ 40% (40w)
3 min @ 92% (92w)
30 sec @ 40% (40w)
3 min @ 90% (90w)
30 sec @ 40% (40w)
3 min @ 88% (88w)
3 min @ 40% (40w)
3 min @ 88% (88w)
30 sec @ 40% (40w)
3 min @ 90% (90w)
30 sec @ 40% (40w)
3 min @ 92% (92w)
30 sec @ 40% (40w)
3 min @ 90% (90w)
30 sec @ 40% (40w)
3 min @ 88% (88w)
3 min @ 40% (40w)
3 min @ 88% (88w)
30 sec @ 40% (40w)
3 min @ 90% (90w)
30 sec @ 40% (40w)
3 min @ 92% (92w)
30 sec @ 40% (40w)
3 min @ 90% (90w)
30 sec @ 40% (40w)
3 min @ 88% (88w)
5 min @ 40-30% (40-30w)