January Pre-Season - Week 3 - 2022_MRC

• Cycling
• 1h 15mTime
• 72Stress
• 0.76Intensity
• 35Popularity

About this workout

This tempo workout features a solid main set of 5 x 30 seconds at 80% FTP, perfect for building aerobic durability while keeping the effort manageable. It's an ideal mid-week staple that helps you sustain a steady pace on climbs and during long rides without overcooking your legs.

Workout structure

• Warmup 1:10 min @ 55% (55w) 80-90 rpm
• Warmup 3 min @ 65% (65w) 85-95 rpm
• Warmup 2:30 min @ 70% (70w) 90-100 rpm
• Warmup 2 min @ 70-75% (70-75w) 90-100 rpm
• Warmup 1 min @ 75% (75w) 90-100 rpm
• Rest 2 min @ 50% (50w) 80-90 rpm
• 30 sec @ 80-75% (80-75w) 100 rpm
• 30 sec @ 75-80% (75-80w) 100 rpm
• 30 sec @ 80% (80w) 85 rpm
• 8 sec @ 100% (100w) 88 rpm
• 30 sec @ 80-75% (80-75w) 100 rpm
• 30 sec @ 75-80% (75-80w) 105 rpm
• 30 sec @ 85-80% (85-80w) 85 rpm
• 30 sec @ 75-70% (75-70w) 100 rpm
• 30 sec @ 70-75% (70-75w) 105 rpm
• 30 sec @ 85-80% (85-80w) 85 rpm
• 8 sec @ 100% (100w) 90 rpm
• 30 sec @ 70-67% (70-67w) 80 rpm
• 30 sec @ 67-70% (67-70w) 85 rpm
• Rest 3 min @ 50% (50w) 80-90 rpm
• 30 sec @ 75-88% (75-88w) 80 rpm
• 1 min @ 95% (95w) 85 rpm
• 30 sec @ 85% (85w) 90 rpm
• 30 sec @ 80% (80w) 92 rpm
• 1 min @ 75% (75w) 95 rpm
• 1 min @ 72% (72w) 100 rpm
• 1 min @ 70% (70w) 105 rpm
• 30 sec @ 90% (90w) 90 rpm
• 30 sec @ 95% (95w) 85 rpm
• 20 sec @ 100% (100w) 80 rpm
• 20 sec @ 105% (105w) 75 rpm
• 20 sec @ 100% (100w) 80 rpm
• 30 sec @ 95% (95w) 85 rpm
• 30 sec @ 90% (90w) 90 rpm
• 1 min @ 70% (70w) 105 rpm
• 1 min @ 72% (72w) 100 rpm
• 1 min @ 75% (75w) 95 rpm
• 30 sec @ 80% (80w) 92 rpm
• 30 sec @ 85% (85w) 90 rpm
• 1 min @ 95% (95w) 85 rpm
• 30 sec @ 88-75% (88-75w) 80 rpm
• Rest 4 min @ 50% (50w) 80-90 rpm
• 30 sec @ 50-90% (50-90w) 85 rpm
• 20 sec @ 90% (90w) 85 rpm
• 30 sec @ 90-100% (90-100w) 85 rpm
• 10 sec @ 105% (105w) 85 rpm
• 30 sec @ 115% (115w) 85 rpm
• 30 sec @ 105-75% (105-75w) 90 rpm
• 2:30 min @ 75-85% (75-85w) 92 rpm
• 1 min @ 65% (65w) 90 rpm
• 2:30 min @ 85-75% (85-75w) 92 rpm
• 30 sec @ 75-105% (75-105w) 90 rpm
• 30 sec @ 115% (115w) 85 rpm
• 10 sec @ 105% (105w) 85 rpm
• 30 sec @ 100-90% (100-90w) 85 rpm
• 20 sec @ 90% (90w) 85 rpm
• 30 sec @ 90-50% (90-50w) 85 rpm
• Rest 4 min @ 50% (50w) 80-90 rpm
• 15 sec @ 82% (82w) 98 rpm
• 15 sec @ 78% (78w) 100 rpm
• 15 sec @ 80% (80w) 102 rpm
• 15 sec @ 78% (78w) 105 rpm
• 30 sec @ 78-88% (78-88w) 90 rpm
• 15 sec @ 80% (80w) 100 rpm
• 15 sec @ 78% (78w) 102 rpm
• 15 sec @ 75-76% (75-76w) 105 rpm
• 1:30 min @ 78-90% (78-90w) 90 rpm
• 30 sec @ 75% (75w) 102 rpm
• 30 sec @ 72% (72w) 105 rpm
• 1:30 min @ 78-92% (78-92w) 90 rpm
• 45 sec @ 70% (70w) 105 rpm
• 2 min @ 78-94% (78-94w) 90 rpm
• 1 min @ 88% (88w) 94 rpm
• Rest 3 min @ 50% (50w) 80-90 rpm
• 30 sec @ 100% (100w) 80 rpm
• 10 sec @ 140% (140w) 90-120 rpm
• Rest 1:51 min @ 50% (50w) 80-90 rpm
• 1 min @ 60% (60w) 100 rpm
• Rest 1 min @ 50% (50w) 80-90 rpm
• 1 min @ 60% (60w) 100 rpm
• Rest 3 min @ 50% (50w) 80-90 rpm
• Rest 4 sec @ 150% (150w) 80-90 rpm