M3S3. TEMPO + SS

• Cycling
• 1h 19mTime
• 74Stress
• 0.75Intensity
• 995Popularity

About this workout

This workout blends tempo efforts with sweet spot intervals, giving you the chance to boost your aerobic durability while also hitting that sweet spot for FTP gains. It's a solid mid-week staple that prepares you for those rolling group ride paces or extended climbs where you need to sustain power without burning out.

Workout structure

• 5 min @ 40-56% (40-56w)
• 4X
  • 30 sec @ 90-100% (90-100w)
  • Rest 30 sec @ 50% (50w)
• 5 min @ 65-70% (65-70w)
• 10 min @ 76-88% (76-88w)
• 5 min @ 88-95% (88-95w)
• 10 min @ 70% (70w)
• 10 min @ 76-88% (76-88w)
• 5 min @ 88-95% (88-95w)
• 20 min @ 56-75% (56-75w)
• 5 min @ 56-40% (56-40w)