PRO 1

• Cycling
• 2h 0mTime
• 95Stress
• 0.69Intensity
• 20Popularity

About this workout

This classic tempo workout emphasizes sustained effort with 32 intervals at 80% FTP, making it a solid choice for building aerobic durability and endurance—essential for stretching out climbs and maintaining a steady pace during long rides. Perfect for those looking to boost their grundlagenausdauer or incorporate a mid-week staple into their training routine.

Workout structure

• Warmup 1 min @ 40% (40w)
• Warmup 1 min @ 42% (42w)
• Warmup 1 min @ 44% (44w)
• Warmup 1 min @ 46% (46w)
• Warmup 1 min @ 48% (48w)
• Warmup 1 min @ 50% (50w)
• Warmup 1 min @ 52% (52w)
• Warmup 1 min @ 54% (54w)
• Warmup 1 min @ 56% (56w)
• Warmup 1 min @ 58% (58w)
• Warmup 1 min @ 60% (60w)
• Warmup 1 min @ 62% (62w)
• Warmup 1 min @ 64% (64w)
• Warmup 1 min @ 66% (66w)
• Warmup 1 min @ 68% (68w)
• Warmup 1 min @ 70% (70w)
• Warmup 1 min @ 72% (72w)
• Warmup 1 min @ 74% (74w)
• Warmup 1 min @ 76% (76w)
• Warmup 1 min @ 78% (78w)
• Warmup 1 min @ 80% (80w)
• Warmup 1 min @ 82% (82w)
• Warmup 1 min @ 84% (84w)
• Warmup 1 min @ 86% (86w)
• Rec 3 min @ 30% (30w)
• +-50W 1 min @ 70% (70w)
• +-40W 1 min @ 70% (70w)
• +-30W 1 min @ 70% (70w)
• +-20W 1 min @ 70% (70w)
• +-10W 1 min @ 70% (70w)
• Rec 1 min @ 30% (30w)
• +-50W TIZ 1 min @ 80% (80w)
• Reset 15 sec @ 30% (30w)
• +-40W TIZ 1 min @ 80% (80w)
• Reset 15 sec @ 30% (30w)
• +-30W TIZ 1 min @ 80% (80w)
• Reset 15 sec @ 30% (30w)
• +-20W TIZ 1 min @ 80% (80w)
• Reset 15 sec @ 30% (30w)
• +-10W TIZ 1 min @ 80% (80w)
• Rec 2 min @ 30% (30w)
• +-50W 1 min @ 70% (70w) 90 rpm
• +-40W 1 min @ 70% (70w) 90 rpm
• +-30W 1 min @ 70% (70w) 90 rpm
• +-20W 1 min @ 70% (70w) 90 rpm
• +-10W 1 min @ 70% (70w) 90 rpm
• Rec 1 min @ 30% (30w)
• +-50W 1 min @ 70% (70w) 80 rpm
• +-40W 1 min @ 70% (70w) 80 rpm
• +-30W 1 min @ 70% (70w) 80 rpm
• +-20W 1 min @ 70% (70w) 80 rpm
• +-10W 1 min @ 70% (70w) 80 rpm
• Rec 1 min @ 30% (30w)
• +-50W 1 min @ 70% (70w) 100 rpm
• +-40W 1 min @ 70% (70w) 100 rpm
• +-30W 1 min @ 70% (70w) 100 rpm
• +-20W 1 min @ 70% (70w) 100 rpm
• +-10W 1 min @ 70% (70w) 100 rpm
• Rec 1 min @ 30% (30w)
• +-50W 1 min @ 70% (70w) 70 rpm
• +-40W 1 min @ 70% (70w) 70 rpm
• +-30W 1 min @ 70% (70w) 70 rpm
• +-20W 1 min @ 70% (70w) 70 rpm
• +-10W 1 min @ 70% (70w) 70 rpm
• Rec 1 min @ 30% (30w)
• +-50W 1 min @ 70% (70w) 110 rpm
• +-40W 1 min @ 70% (70w) 110 rpm
• +-30W 1 min @ 70% (70w) 110 rpm
• +-20W 1 min @ 70% (70w) 110 rpm
• +-10W 1 min @ 70% (70w) 110 rpm
• Rec 1 min @ 30% (30w)
• +-50W 1 min @ 80% (80w) 90 rpm
• +-40W 1 min @ 80% (80w) 90 rpm
• +-30W 1 min @ 80% (80w) 90 rpm
• +-20W 1 min @ 80% (80w) 90 rpm
• +-10W 1 min @ 80% (80w) 90 rpm
• Rec 1 min @ 30% (30w)
• +-50W 1 min @ 80% (80w) 80 rpm
• +-40W 1 min @ 80% (80w) 80 rpm
• +-30W 1 min @ 80% (80w) 80 rpm
• +-20W 1 min @ 80% (80w) 80 rpm
• +-10W 1 min @ 80% (80w) 80 rpm
• Rec 1 min @ 30% (30w)
• +-50W 1 min @ 80% (80w) 100 rpm
• +-40W 1 min @ 80% (80w) 100 rpm
• +-30W 1 min @ 80% (80w) 100 rpm
• +-20W 1 min @ 80% (80w) 100 rpm
• +-10W 1 min @ 80% (80w) 100 rpm
• Rec 1 min @ 30% (30w)
• +-50W 1 min @ 80% (80w) 70 rpm
• +-40W 1 min @ 80% (80w) 70 rpm
• +-30W 1 min @ 80% (80w) 70 rpm
• +-20W 1 min @ 80% (80w) 70 rpm
• +-10W 1 min @ 80% (80w) 70 rpm
• Rec 1 min @ 30% (30w)
• +-50W 1 min @ 80% (80w) 110 rpm
• +-40W 1 min @ 80% (80w) 110 rpm
• +-30W 1 min @ 80% (80w) 110 rpm
• +-20W 1 min @ 80% (80w) 110 rpm
• +-10W 1 min @ 80% (80w) 110 rpm
• 3 min @ 30% (30w)
• 30 sec @ 70% (70w)
• 29 sec @ 72% (72w)
• 28 sec @ 74% (74w)
• 27 sec @ 76% (76w)
• 26 sec @ 78% (78w)
• 25 sec @ 80% (80w)
• 24 sec @ 82% (82w)
• 23 sec @ 84% (84w)
• 22 sec @ 86% (86w)
• 21 sec @ 88% (88w)
• 20 sec @ 90% (90w)
• 19 sec @ 92% (92w)
• 18 sec @ 94% (94w)
• 17 sec @ 96% (96w)
• 16 sec @ 98% (98w)
• 15 sec @ 100% (100w)
• Cooldown 11 min @ 30% (30w)