Tempo

IM Florida 2 Weeks Out - Ride 1 - 1hr 25 minutes

  • Cycling
  • 1h 25mTime
  • 90Stress
  • 0.79Intensity
  • 141Popularity

About this workout

This tempo workout features a solid main set of 4 × 5 minutes at 90% FTP, perfect for building aerobic durability while keeping your legs fresh for race day. It's an ideal mid-week staple to prepare for the rigors of long climbs and sustained efforts in your upcoming Ironman.

Innocentipac

Workout structure

  • 10 min @ 50-60% (50-60w)
  • 1 min @ 60-70% (60-70w)
  • 4X
    • 5 min @ 90% (90w)
    • 2 min @ 55% (55w)
  • 10 min @ 55-100% (55-100w)
  • 2 min @ 100% (100w)
  • 10 min @ 100-55% (100-55w)
  • 2 min @ 55% (55w)
  • 2 min @ 60% (60w)
  • 2 min @ 65% (65w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 2 min @ 80% (80w)
  • 2 min @ 85% (85w)
  • 2 min @ 90% (90w)
  • 2 min @ 95% (95w)
  • 2 min @ 100% (100w)
  • 2 min @ 55% (55w)
  • 2 min @ 50% (50w)