tempo

Pre Key 3: Short SFR

  • Cycling
  • 1h 22mTime
  • 79Stress
  • 0.76Intensity
  • 71Popularity

About this workout

This tempo workout features 3 sets of short, sustained efforts at 89% FTP, designed to build your aerobic durability while keeping fatigue in check. Perfect for mid-week training or as a stepping stone to more intense sessions, it delivers solid gains without overcooking your legs.

PIERCE

Workout structure

  • 3 min @ 50% (50w)
  • 2 min @ 53% (53w)
  • 3 min @ 55% (55w)
  • 2 min @ 58% (58w)
  • 3 min @ 60% (60w)
  • 2 min @ 63% (63w)
  • 3 min @ 65% (65w)
  • 4X
    • 2 min @ 85% (85w)
    • 1 min @ 52% (52w)
  • 4X
    • 2 min @ 86% (86w)
    • 1 min @ 52% (52w)
  • 4X
    • 2 min @ 87% (87w)
    • 1 min @ 52% (52w)
  • 4X
    • 2 min @ 88% (88w)
    • 1 min @ 52% (52w)
  • 4X
    • 2 min @ 89% (89w)
    • 1 min @ 52% (52w)
  • 1 min @ 65% (65w)
  • 1 min @ 60% (60w)
  • 1 min @ 55% (55w)
  • 1 min @ 50% (50w)