Pirâmide Z3-4

• Cycling
• 1h 30mTime
• 89Stress
• 0.77Intensity
• 15Popularity

About this workout

This tempo workout features a solid main set of 2 × 15 minutes at 83% FTP, ideal for building aerobic durability and preparing you for those mid-week rides or longer climbs. It's a classic staple for cyclists looking to enhance their endurance without overcooking, making it a smart choice when you're pressed for time but still want to get quality training in.

Workout structure

• Warm-Up 20 min @ 56-76% (56-76w)
• 4X
  • Active 1 min @ 83% (83w) 115 rpm
  • Rest 1 min @ 66% (66w) 73 rpm
• 2X
  • Active 15 min @ 83% (83w)
  • Rest 4 min @ 66% (66w)
• Active 10 min @ 89% (89w)
• Cooldown 14 min @ 76-56% (76-56w)