Tempo

Muscular Endurance 90min (Polarised Long-Ride Sub)

  • Cycling
  • 1h 30mTime
  • 91Stress
  • 0.78Intensity
  • 186Popularity

About this workout

This 90-minute tempo ride, featuring 5 × 9-minute intervals at 85% FTP, sharpens your muscular endurance and prepares you for those extended climbs and sustained efforts in group rides. It's an essential sub-interval workout that delivers solid returns without overwhelming fatigue, making it a perfect mid-week staple.

Veloceroo

Workout structure

  • Warm-Up 10 min @ 40-60% (40-60w) 85 rpm
  • Active 9 min @ 85% (85w) 65 rpm
  • 5X
    • Rest 4 min @ 66% (66w) 90 rpm
    • Active 9 min @ 85% (85w) 60 rpm
  • Recovery 6 min @ 66-50% (66-50w) 90 rpm