Tempo

MyWhoosh Endurance #3 Workout

  • Cycling
  • 1h 6mTime
  • 60Stress
  • 0.74Intensity
  • 45Popularity

About this workout

This workout features a solid tempo main set, pushing through 2 intervals of 5 minutes at 90% FTP with recoveries to build your aerobic durability. It's a bread-and-butter session perfect for mid-week training, helping you stretch out climbs and maintain a steady pace on longer rides.

quadrellif90

Workout structure

  • 1:30 min @ 45% (45w)
  • 1:30 min @ 60% (60w)
  • 1 min @ 60% (60w)
  • 1 min @ 65% (65w)
  • 1 min @ 81% (81w)
  • 1 min @ 109% (109w)
  • 2 min @ 50% (50w)
  • 3 min @ 90% (90w)
  • 3 min @ 50% (50w)
  • 6X
    • 1 min @ 85% (85w) 110 rpm
    • 1 min @ 50% (50w) 85 rpm
  • 5 min @ 60-75% (60-75w)
  • 20 sec @ 110% (110w)
  • 5 min @ 75-60% (75-60w)
  • 2X
    • 5 min @ 90% (90w) 100 rpm
    • 5 min @ 60% (60w) 90 rpm
  • 2X
    • 1 min @ 85% (85w) 110 rpm
    • 1 min @ 50% (50w) 85 rpm
  • 1:15 min @ 75% (75w)
  • 1:15 min @ 64% (64w)
  • 1:15 min @ 56% (56w)
  • 1:15 min @ 45% (45w)