M3S1. TEMPO 30 MIN CON ARRANCADAS

• Cycling
• 1h 22mTime
• 73Stress
• 0.73Intensity
• 1,000Popularity

About this workout

This workout combines a tempo ride with sharp anaerobic bursts, featuring four 30-second efforts at 95% FTP to boost your closing speed and lactate tolerance. Perfect for sharpening your kick for group rides or race scenarios, it’s a solid choice for building that top-end punch without sacrificing endurance.

Workout structure

• 10 min @ 45-56% (45-56w)
• 4X
  • 30 sec @ 95-100% (95-100w)
  • Rest 1 min @ 60% (60w)
• 10 min @ 65% (65w)
• 30 min @ 82% (82w)
• 10 min @ 65% (65w)
• 3X
  • 15 sec @ 140-200% (140-200w)
  • Rest 2 min @ 55% (55w)
• 10 min @ 56-40% (56-40w)