Tempo

Holkham 70.3 Part 1

  • Cycling
  • 1h 36mTime
  • 101Stress
  • 0.79Intensity
  • 30Popularity

About this workout

This tempo workout is a solid choice for building aerobic durability, incorporating two tough intervals at 94% FTP that will push your endurance while keeping you below threshold. Perfect for mid-week training or as a stepping stone to those longer rides, it's an effective way to enhance your capacity for sustained efforts during races or group rides.

ScottF

Workout structure

  • Warm-Up 6 min @ 30-60% (30-60w)
  • Active 1:11 min @ 94% (94w)
  • Active 24 sec @ 79% (79w)
  • Active 1:40 min @ 100% (100w)
  • Active 43 sec @ 72% (72w)
  • Active 17 sec @ 45% (45w)
  • Active 4:38 min @ 89% (89w)
  • Active 1:1 min @ 78% (78w)
  • Active 49 sec @ 71% (71w)
  • Active 1:21 min @ 55% (55w)
  • Active 1:5 min @ 87% (87w)
  • Active 1:50 min @ 69% (69w)
  • Active 2:20 min @ 67% (67w)
  • Active 25 sec @ 63% (63w)
  • Active 52 sec @ 88% (88w)
  • Active 50 sec @ 84% (84w)
  • Active 51 sec @ 73% (73w)
  • Active 32 sec @ 53% (53w)
  • Active 4:28 min @ 75% (75w)
  • Active 1:59 min @ 85% (85w)
  • Active 36 sec @ 70% (70w)
  • Active 2:1 min @ 74% (74w)
  • Active 2:43 min @ 74% (74w)
  • Active 1:46 min @ 75% (75w)
  • Active 33 sec @ 69% (69w)
  • Active 40 sec @ 82% (82w)
  • Active 58 sec @ 80% (80w)
  • Active 1:56 min @ 74% (74w)
  • Active 1:9 min @ 91% (91w)
  • Active 22 sec @ 70% (70w)
  • Active 30 sec @ 58% (58w)
  • Active 1 min @ 89% (89w)
  • Active 2:35 min @ 73% (73w)
  • Active 1:32 min @ 87% (87w)
  • Active 56 sec @ 92% (92w)
  • Active 55 sec @ 56% (56w)
  • Active 1:14 min @ 94% (94w)
  • Active 41 sec @ 95% (95w)
  • Active 49 sec @ 63% (63w)
  • Active 41 sec @ 60% (60w)
  • Active 28 sec @ 71% (71w)
  • Active 1:17 min @ 79% (79w)
  • Active 1:35 min @ 80% (80w)
  • Active 22 sec @ 72% (72w)
  • Active 1:43 min @ 81% (81w)
  • Active 4:45 min @ 89% (89w)
  • Active 1:20 min @ 71% (71w)
  • Active 1:59 min @ 84% (84w)
  • Active 21 sec @ 67% (67w)
  • Active 1:8 min @ 70% (70w)
  • Active 1:16 min @ 87% (87w)
  • Active 1:9 min @ 85% (85w)
  • Active 44 sec @ 63% (63w)
  • Active 1:40 min @ 85% (85w)
  • Active 1:42 min @ 84% (84w)
  • Active 53 sec @ 72% (72w)
  • Active 19 sec @ 60% (60w)
  • Active 1:38 min @ 59% (59w)
  • Active 3:35 min @ 70% (70w)
  • Active 3:38 min @ 90% (90w)
  • Active 2 min @ 60% (60w)
  • Active 29 sec @ 72% (72w)
  • Active 1:4 min @ 75% (75w)
  • Active 1:31 min @ 92% (92w)
  • Active 22 sec @ 75% (75w)
  • Active 32 sec @ 71% (71w)
  • Active 19 sec @ 59% (59w)
  • Active 1:32 min @ 85% (85w)
  • Active 30 sec @ 59% (59w)