Tempo

Micro Intervals-3: 30x:15(:15) + tempo 120 min (2h)

  • Cycling
  • 2h 0mTime
  • 135Stress
  • 0.82Intensity
  • 25Popularity

About this workout

This workout features a punishing main set of 30 intervals at 119.7% FTP, perfect for building aerobic durability and preparing for those gnarly climbs. A classic mid-week staple, it delivers high training returns without overcooking, making it ideal for sustaining your pace on group rides.

MFJ_Atsushi

Workout structure

  • Warmup 10 min @ 30-59% (30-59w) 90-100 rpm
  • Endurance 30 min @ 79% (79w) 90-100 rpm
  • 30X
    • Micro Intervals 15 sec @ 120% (120w) 95-105 rpm
    • Rest 15 sec @ 85% (85w)
  • Endurance 20 min @ 79% (79w) 90-100 rpm
  • Tempo 20 min @ 90% (90w) 80-95 rpm
  • Endurance 15 min @ 79% (79w) 90-100 rpm
  • Cool Down 10 min @ 59-30% (59-30w) 80-100 rpm