Long Tempo intervals

• Cycling
• 55mTime
• 58Stress
• 0.79Intensity
• 315Popularity

About this workout

Long tempo intervals are a classic workout that build your aerobic durability and help you sustain a solid pace during climbs or mid-week rides. This session, featuring 8×3 minute efforts at 90% FTP, is a time-tested way to boost your endurance without overcooking, making it perfect for those looking to refine their SST long game.

Workout structure

• 12 min @ 55-75% (55-75w)
• 30 sec @ 100% (100w)
• Rest 3 min @ 55-75% (55-75w)
• 8X
  • 3 min @ 90% (90w)
  • Rest 1 min @ 55% (55w)
• 3 min @ 90% (90w)
• Rest 5 min @ 55% (55w)