Tempo

MacLong_v4

  • Cycling
  • 1h 42mTime
  • 98Stress
  • 0.76Intensity
  • 20Popularity

About this workout

MacLong_v4 offers a solid tempo workout with sustained efforts that will build your aerobic durability, perfect for extending climbing sessions or maintaining pace on long group rides. This classic session balances intensity with recovery, making it a staple for time-crunched cyclists aiming to boost their endurance without overcooking.

avitch

Workout structure

  • 10 min @ 40-75% (40-75w)
  • 10 min @ 75% (75w)
  • 5 min @ 50% (50w)
  • 8 min @ 85% (85w)
  • 6 min @ 50% (50w)
  • 5 min @ 85-105% (85-105w)
  • 5 min @ 50% (50w)
  • 1 min @ 120% (120w)
  • 4 min @ 50% (50w)
  • 3X
    • 6 min @ 90% (90w)
    • 5 min @ 50% (50w)
  • 3:30 min @ 90% (90w)
  • 1 min @ 110% (110w)
  • 30 sec @ 120% (120w)
  • 10 min @ 75-25% (75-25w)