Tempo

IM 70.3 Oceanside (easy)

  • Cycling
  • 2h 57mTime
  • 141Stress
  • 0.69Intensity
  • 150Popularity

About this workout

This steady tempo workout builds your aerobic durability just below threshold, making it a perfect mid-week staple for endurance athletes. Use it to stretch out climbs or maintain pace during long rides, ensuring you stay strong for race day or group rides.

guscrown

Workout structure

  • 51 sec @ 30% (30w)
  • 51 sec @ 36% (36w)
  • 51 sec @ 41% (41w)
  • 51 sec @ 45% (45w)
  • 51 sec @ 49% (49w)
  • 51 sec @ 54% (54w)
  • 54 sec @ 60% (60w)
  • 1:55 min @ 74% (74w)
  • 3:40 min @ 64% (64w)
  • 18 sec @ 56% (56w)
  • 3:51 min @ 70% (70w)
  • 2:24 min @ 59% (59w)
  • 1 min @ 56% (56w)
  • 1:32 min @ 64% (64w)
  • 3:9 min @ 81% (81w)
  • 1:43 min @ 64% (64w)
  • 3:8 min @ 58% (58w)
  • 1:35 min @ 64% (64w)
  • 1:12 min @ 59% (59w)
  • 26 sec @ 82% (82w)
  • 1:57 min @ 75% (75w)
  • 26 sec @ 53% (53w)
  • 2:59 min @ 64% (64w)
  • 18 sec @ 37% (37w)
  • 1:22 min @ 68% (68w)
  • 1:55 min @ 71% (71w)
  • 2:38 min @ 65% (65w)
  • 49 sec @ 50% (50w)
  • 4:17 min @ 72% (72w)
  • 3:28 min @ 62% (62w)
  • 1:22 min @ 77% (77w)
  • 33 sec @ 69% (69w)
  • 28 sec @ 56% (56w)
  • 8:31 min @ 64% (64w)
  • 2:17 min @ 57% (57w)
  • 1:20 min @ 68% (68w)
  • 1:59 min @ 54% (54w)
  • 41 sec @ 85% (85w)
  • 52 sec @ 77% (77w)
  • 1:36 min @ 53% (53w)
  • 34 sec @ 83% (83w)
  • 55 sec @ 90% (90w)
  • 2:46 min @ 79% (79w)
  • 13 sec @ 20% (20w)
  • 18 sec @ 77% (77w)
  • 1 min @ 49% (49w)
  • 1:19 min @ 76% (76w)
  • 43 sec @ 44% (44w)
  • 33 sec @ 86% (86w)
  • 1:36 min @ 56% (56w)
  • 36 sec @ 73% (73w)
  • 2:2 min @ 77% (77w)
  • 19 sec @ 75% (75w)
  • 1:38 min @ 67% (67w)
  • 12 sec @ 62% (62w)
  • 2:28 min @ 60% (60w)
  • 10 sec @ 69% (69w)
  • 24 sec @ 77% (77w)
  • 2:25 min @ 89% (89w)
  • 2:37 min @ 90% (90w)
  • 1:13 min @ 56% (56w)
  • 46 sec @ 39% (39w)
  • 45 sec @ 51% (51w)
  • 3:38 min @ 66% (66w)
  • 3:37 min @ 77% (77w)
  • 58 sec @ 79% (79w)
  • 3:1 min @ 68% (68w)
  • 2:6 min @ 70% (70w)
  • 5:36 min @ 74% (74w)
  • 1:48 min @ 80% (80w)
  • 3:15 min @ 85% (85w)
  • 1:1 min @ 43% (43w)
  • 1:19 min @ 69% (69w)
  • 32 sec @ 20% (20w)
  • 35 sec @ 30% (30w)
  • 1:24 min @ 66% (66w)
  • 1:14 min @ 49% (49w)
  • 42 sec @ 76% (76w)
  • 4:31 min @ 84% (84w)
  • 41 sec @ 55% (55w)
  • 34 sec @ 45% (45w)
  • 3:35 min @ 74% (74w)
  • 29 sec @ 55% (55w)
  • 23 sec @ 42% (42w)
  • 51 sec @ 61% (61w)
  • 1:47 min @ 44% (44w)
  • 2:15 min @ 56% (56w)
  • 1:9 min @ 70% (70w)
  • 33 sec @ 49% (49w)
  • 1:10 min @ 71% (71w)
  • 6:13 min @ 63% (63w)
  • 6:5 min @ 64% (64w)
  • 5:58 min @ 65% (65w)
  • 1:12 min @ 74% (74w)
  • 3:9 min @ 70% (70w)
  • 2:51 min @ 59% (59w)
  • 4:26 min @ 67% (67w)
  • 1:21 min @ 56% (56w)