Tempo

LIT 3x9m Z2-Z3 1h30

  • Cycling
  • 1h 30mTime
  • 73Stress
  • 0.70Intensity
  • 25Popularity

About this workout

This workout blends tempo efforts with a solid 3x3 minute main set at 80% FTP, ideal for building aerobic durability while keeping the legs turning over. It's a bread-and-butter session for mid-week rides, striking a balance between Z2 and Z3 training to improve your endurance without overcooking.

Thomas

Workout structure

  • Warm-Up 4 min @ 40-75% (40-75w)
  • 3X
    • Active 30 sec @ 85% (85w)
    • Rest 1:30 min @ 55% (55w)
  • 3X
    • Active 1 min @ 70% (70w)
    • Active 1 min @ 80% (80w)
    • Active 1 min @ 85% (85w)
    • Active 1 min @ 60% (60w)
  • 3X
    • Active 3 min @ 55% (55w)
    • Active 3 min @ 70% (70w)
    • Active 3 min @ 75% (75w)
    • Active 3 min @ 80% (80w)
  • 4X
    • Active 4 min @ 60% (60w)
    • Active 2 min @ 80% (80w)
  • Cooldown 8 min @ 70-40% (70-40w)