Tempo

Icefall -3

  • Cycling
  • 1h 30mTime
  • 89Stress
  • 0.77Intensity
  • 15Popularity

About this workout

Icefall -3 is a solid tempo workout featuring 12 intervals of 2 minutes at 80% FTP, perfect for building aerobic durability and endurance on those mid-week rides. It's an ideal staple for extending your climbing capacity without overcooking, making it easy to sustain pace during longer efforts or group rides.

scorphus

Workout structure

  • 4 min @ 60% (60w)
  • 4 min @ 70% (70w)
  • 4 min @ 80% (80w)
  • 4 min @ 90% (90w)
  • 5 min @ 50% (50w)
  • 2 min @ 80% (80w)
  • 1 min @ 80-95% (80-95w)
  • 1 min @ 95-80% (95-80w)
  • 2 min @ 80% (80w)
  • 1 min @ 80-100% (80-100w)
  • 1 min @ 100-80% (100-80w)
  • 2 min @ 80% (80w)
  • 1 min @ 80-95% (80-95w)
  • 1 min @ 95-80% (95-80w)
  • 5 min @ 50% (50w)
  • 2 min @ 80% (80w)
  • 1 min @ 80-95% (80-95w)
  • 1 min @ 95-80% (95-80w)
  • 2 min @ 80% (80w)
  • 1 min @ 80-100% (80-100w)
  • 1 min @ 100-80% (100-80w)
  • 2 min @ 80% (80w)
  • 1 min @ 80-95% (80-95w)
  • 1 min @ 95-80% (95-80w)
  • 5 min @ 50% (50w)
  • 2 min @ 80% (80w)
  • 1 min @ 80-95% (80-95w)
  • 1 min @ 95-80% (95-80w)
  • 2 min @ 80% (80w)
  • 1 min @ 80-100% (80-100w)
  • 1 min @ 100-80% (100-80w)
  • 2 min @ 80% (80w)
  • 1 min @ 80-95% (80-95w)
  • 1 min @ 95-80% (95-80w)
  • 5 min @ 50% (50w)
  • 2 min @ 80% (80w)
  • 1 min @ 80-95% (80-95w)
  • 1 min @ 95-80% (95-80w)
  • 2 min @ 80% (80w)
  • 1 min @ 80-100% (80-100w)
  • 1 min @ 100-80% (100-80w)
  • 2 min @ 80% (80w)
  • 1 min @ 80-95% (80-95w)
  • 1 min @ 95-80% (95-80w)
  • 6 min @ 50-40% (50-40w)