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• Cycling
• 1h 30mTime
• 96Stress
• 0.80Intensity
• 170Popularity

About this workout

This tempo workout features steady efforts to build aerobic durability, making it a perfect mid-week staple for solidifying your endurance base. It’s great for prolonging efforts during long climbs or maintaining a consistent pace on group rides without overextending.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 56% (56w)
• 2 min @ 63% (63w)
• 1 min @ 100% (100w)
• 1 min @ 63% (63w)
• 30 sec @ 113% (113w)
• 30 sec @ 63% (63w)
• 30 sec @ 125% (125w)
• 30 sec @ 63% (63w)
• 5 min @ 63% (63w)
• 4 min @ 75% (75w)
• 3 min @ 88% (88w)
• 2 min @ 100% (100w)
• 1 min @ 113% (113w)
• 5 min @ 63% (63w)
• 5 min @ 81% (81w)
• 5 min @ 69% (69w)
• 5 min @ 88% (88w)
• 5 min @ 75% (75w)
• 5 min @ 94% (94w)
• 5 min @ 63% (63w)
• 5 min @ 81% (81w)
• 5 min @ 69% (69w)
• 5 min @ 88% (88w)
• 5 min @ 75% (75w)
• 5 min @ 94% (94w)
• 2 min @ 63% (63w)
• 2 min @ 56% (56w)
• 1 min @ 44% (44w)