keto AE+SS test 112 min
- Cycling
- 1h 52mTime
- 88Stress
- 0.69Intensity
- 15Popularity
About this workout
This tempo workout features a classic main set of 2 x 3 minutes at a solid intensity, perfect for developing aerobic durability just below threshold. Ideal for fine-tuning your effort in a ramp test or 20-minute FTP test, it’s a mid-week staple to keep your endurance sharp without overcooking.
Workout structure
- 15 min @ 64% (64w)
- 1 min @ 71% (71w)
- Rest 4 min @ 66% (66w)
- 2 min @ 71% (71w)
- Rest 3 min @ 64% (64w)
- 3 min @ 71% (71w)
- Rest 2 min @ 60% (60w)
- 1 min @ 73% (73w)
- Rest 4 min @ 65% (65w)
- 2 min @ 73% (73w)
- Rest 3 min @ 62% (62w)
- 3 min @ 73% (73w)
- Rest 2 min @ 57% (57w)
- 1 min @ 76% (76w)
- Rest 4 min @ 64% (64w)
- 2 min @ 76% (76w)
- Rest 3 min @ 60% (60w)
- 3 min @ 76% (76w)
- Rest 2 min @ 55% (55w)
- 3 min @ 87% (87w)
- Rest 1 min @ 64% (64w)
- 3 min @ 89% (89w)
- Rest 1 min @ 64% (64w)
- 3 min @ 91% (91w)
- Rest 1 min @ 64% (64w)
- 2 min @ 71% (71w)
- Rest 3 min @ 64% (64w)
- 2 min @ 73% (73w)
- Rest 3 min @ 62% (62w)
- 2 min @ 76% (76w)
- Rest 3 min @ 60% (60w)
- 3 min @ 76% (76w)
- Rest 2 min @ 55% (55w)
- 3 min @ 73% (73w)
- Rest 2 min @ 57% (57w)
- 3 min @ 71% (71w)
- Rest 2 min @ 60% (60w)
- 10 min @ 44% (44w)