Tempo

Ironman 70.3 Augusta

  • Cycling
  • 2h 0mTime
  • 112Stress
  • 0.75Intensity
  • 45Popularity

About this workout

This tempo workout features a solid main set of 2-minute efforts at 95% FTP, perfect for building the aerobic durability needed for race day. It’s a classic mid-week staple that prepares you for the sustained efforts of an Ironman 70.3, ensuring you can maintain your pace during those critical segments of the race.

That Rebecca

Workout structure

  • Warm-Up 10 min @ 65% (65w)
  • 10 min @ 70% (70w)
  • Cooldown 5 min @ 75% (75w)
  • 2 min @ 95% (95w)
  • 6 min @ 60% (60w)
  • 3 min @ 90% (90w)
  • 1 min @ 75% (75w)
  • 2 min @ 90% (90w)
  • 6 min @ 60% (60w)
  • 3 min @ 90% (90w)
  • 6 min @ 80% (80w)
  • 6 min @ 75% (75w)
  • 1 min @ 60% (60w)
  • 2 min @ 95% (95w)
  • 15 min @ 75% (75w)
  • 2 min @ 60% (60w)
  • 15 min @ 75% (75w)
  • 5 min @ 60% (60w)
  • 20 min @ 75% (75w)