HR Tempo 3x8 min

• Cycling
• 1hTime
• 49Stress
• 0.70Intensity
• 3Popularity

About this workout

This workout uses a hybrid ERG + HR mode structure designed to bring your heart rate smoothly and consistently to target. Main Sets: • 3 × 8 minutes at 135 bpm (HR mode) • Each 8-minute block starts with 1 minute at 80% FTP in ERG mode to quickly elevate HR toward the 135-bpm target before switching to HR control. Rest Intervals: • 4 minutes at 105 bpm (HR mode) • The first minute of each recovery is 55% FTP in ERG mode to stabilize power a before HR mode takes over again. This structure helps maintain steady aerobic pressure, improves HR responsiveness, and creates a controlled tempo-based endurance stimulus.

Workout structure

• 15 min @ 55-70% (55-70w) Erg
• 2 min @ 55% (55w) Erg
• 3X
  • 1 min @ 80% (80w) Erg
  • 7 min @ 80% (80w) 135 bpm HR
  • 1 min @ 55% (55w) Erg
  • 3 min @ 55% (55w) 105 bpm HR
• 7 min @ 55% (55w) 105 bpm HR