Tempo

Hard Start 12min SS 120

  • Cycling
  • 2h 0mTime
  • 138Stress
  • 0.83Intensity
  • 15Popularity

About this workout

This classic tempo workout features a hard start with three 12-minute intervals at 90% FTP, perfect for building sub-threshold endurance while keeping your legs honest. It's a solid choice for mid-week training to prepare for sustained efforts in group rides or to stretch out those climbs without overcooking your legs.

maxwaver

Workout structure

  • Warm-Up 1:30 min @ 45% (45w)
  • 1:30 min @ 60% (60w)
  • Cooldown 3 min @ 75% (75w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 115% (115w)
  • 3 min @ 50% (50w)
  • 30 sec @ 135% (135w)
  • 11:30 min @ 88% (88w)
  • 3:30 min @ 45% (45w)
  • 30 sec @ 135% (135w)
  • 11:30 min @ 90% (90w)
  • 5 min @ 45% (45w)
  • 3X
    • 30 sec @ 135% (135w)
    • 11:30 min @ 90% (90w)
    • 3:30 min @ 45% (45w)
  • 30 sec @ 135% (135w)
  • 11:30 min @ 88% (88w)
  • 12 min @ 70% (70w)
  • 7 min @ 55% (55w)