Tempo

MIX Training Z3+Z4

  • Cycling
  • 1h 1mTime
  • 75Stress
  • 0.86Intensity
  • 96Popularity

About this workout

This workout blends tempo and threshold efforts with a main set of 4×2 min at 90% FTP, perfect for building the sustainable power needed for weekly group rides and time trials. It's a solid mid-week staple to boost your training for K3 settings, enhancing your ability to push through tough intervals without overcooking.

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Workout structure

  • 5 min @ 60% (60w)
  • 3 min @ 80% (80w)
  • 1 min @ 60% (60w)
  • 3 min @ 90% (90w)
  • 1 min @ 60% (60w)
  • 3 min @ 100% (100w)
  • 1 min @ 60% (60w)
  • 3 min @ 110% (110w)
  • 1 min @ 60% (60w)
  • 3 min @ 100% (100w)
  • 1 min @ 60% (60w)
  • 3 min @ 90% (90w)
  • 1 min @ 60% (60w)
  • 3 min @ 80% (80w)
  • 4X
    • 1 min @ 60% (60w)
    • 2 min @ 90% (90w)
    • 1 min @ 100% (100w)
    • 2 min @ 90% (90w)
  • 5 min @ 60% (60w)