Tempo

INC 2hr Edurance to SS

  • Cycling
  • 2h 6mTime
  • 119Stress
  • 0.75Intensity
  • 35Popularity

About this workout

This session builds your aerobic capacity with a solid tempo focus, featuring 8 intervals at 85% FTP to push your endurance while keeping it manageable. Perfect for mid-week training, it strengthens your ability to sustain efforts just below threshold for those long climbs or extended group ride efforts.

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Workout structure

  • Warm-Up 5 min @ 65-85% (65-85w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 3 min @ 90% (90w)
  • Active 5 min @ 78% (78w)
  • Active 5 min @ 70% (70w)
  • Active 5 min @ 88% (88w)
  • Active 4 min @ 70% (70w)
  • 4X
    • Active 30 sec @ 100% (100w)
    • Rest 30 sec @ 70% (70w)
  • Active 4 min @ 70% (70w)
  • 8X
    • Active 3 min @ 85% (85w)
    • Rest 2 min @ 55% (55w)
  • Active 5 min @ 70% (70w)
  • 5X
    • Active 3:30 min @ 80% (80w)
    • Active 30 sec @ 95% (95w)
    • Active 1:30 min @ 55% (55w)
  • Cooldown 10 min @ 55-35% (55-35w)