June -1

• Cycling
• 2h 0mTime
• 129Stress
• 0.80Intensity
• 612Popularity

About this workout

This tempo workout features 8 intervals of 9 minutes at 88% FTP, perfect for building aerobic durability while keeping the effort solid and controlled. A mid-week staple for improving your endurance, it’s a classic way to stretch out climbs and prepare for those longer rides.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 70% (70w)
• 3 min @ 90% (90w)
• 5 min @ 40% (40w)
• 9 min @ 88% (88w)
• 2 min @ 40% (40w)
• 9 min @ 88% (88w)
• 7 min @ 40% (40w)
• 9 min @ 90% (90w)
• 2 min @ 40% (40w)
• 9 min @ 90% (90w)
• 7 min @ 40% (40w)
• 9 min @ 92% (92w)
• 2 min @ 40% (40w)
• 9 min @ 92% (92w)
• 7 min @ 40% (40w)
• 9 min @ 90% (90w)
• 2 min @ 40% (40w)
• 9 min @ 90% (90w)
• 5 min @ 40-30% (40-30w)