LD7

• Cycling
• 1h 21mTime
• 52Stress
• 0.62Intensity
• 101Popularity

About this workout

This tempo workout consists of sustained efforts at 80% FTP, perfect for building aerobic durability and preparing for those long climbs or extended group rides. A solid mid-week staple, it balances effort and recovery to keep your endurance sharp without overcooking.

Workout structure

• 8 min @ 40% (40w)
• 12X
  • 1 min @ 70% (70w)
  • 30 sec @ 40% (40w)
• 4 min @ 40% (40w)
• 12X
  • 1 min @ 80% (80w)
  • 1 min @ 40% (40w)
• 4 min @ 40% (40w)
• 12X
  • 1 min @ 70% (70w)
  • 30 sec @ 40% (40w)
• 5 min @ 40% (40w)