Gran Fondo - S1 D3 Introductory Intervals

• Cycling
• 55mTime
• 46Stress
• 0.71Intensity
• 90Popularity

About this workout

These introductory tempo intervals, featuring classic 4-minute efforts at 81.3% FTP, are perfect for building aerobic durability while keeping the intensity manageable. A great mid-week staple, they prepare you for longer rides and help you stretch out climbs without overcooking.

Workout structure

• 5 min @ 50-65% (50-65w)
• 4 min @ 65% (65w)
• 2 min @ 55% (55w)
• 3:30 min @ 81% (81w)
• 2 min @ 50% (50w)
• 2:30 min @ 95% (95w)
• 2 min @ 50% (50w)
• 3:30 min @ 81% (81w)
• 2 min @ 55% (55w)
• 4 min @ 65% (65w)
• 2 min @ 55% (55w)
• 3:30 min @ 81% (81w)
• 2 min @ 50% (50w)
• 2:30 min @ 95% (95w)
• 2 min @ 50% (50w)
• 3:30 min @ 81% (81w)
• 2 min @ 55% (55w)
• 4 min @ 65% (65w)
• 3 min @ 65-47% (65-47w)