Tempo

Road Ride Sim: Day One v2 (add endurance)

  • Cycling
  • 1h 1mTime
  • 57Stress
  • 0.75Intensity
  • 135Popularity

About this workout

This tempo workout is the perfect day trainer, mixing solid efforts with 60-second intervals at 80% FTP to build your aerobic durability. It's an essential staple for mid-week endurance, keeping you strong and steady for those longer rides ahead.

gcam122

Workout structure

  • 2 min @ 50% (50w)
  • 1 min @ 55% (55w)
  • 1 min @ 65% (65w)
  • 30 sec @ 88% (88w)
  • 45 sec @ 50% (50w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 2 min @ 85% (85w)
  • 45 sec @ 60% (60w)
  • 1:30 min @ 85% (85w)
  • 1 min @ 75% (75w)
  • 30 sec @ 89% (89w)
  • 1:45 min @ 60% (60w)
  • 3 min @ 75% (75w)
  • 2 min @ 80% (80w)
  • 1 min @ 88% (88w)
  • 2 min @ 74% (74w)
  • 30 sec @ 88% (88w)
  • 1 min @ 82% (82w)
  • 1 min @ 80% (80w)
  • 3 min @ 60% (60w)
  • 30 sec @ 87% (87w)
  • 2:25 min @ 78% (78w)
  • 45 sec @ 88% (88w)
  • 1 min @ 60% (60w)
  • 40 sec @ 92% (92w)
  • 1 min @ 50% (50w)
  • 2 min @ 78% (78w)
  • 1 min @ 84% (84w)
  • 45 sec @ 50% (50w)
  • 2 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 2 min @ 84% (84w)
  • 1:30 min @ 60% (60w)
  • 1 min @ 84% (84w)
  • 30 sec @ 72% (72w)
  • 45 sec @ 89% (89w)
  • 35 sec @ 75% (75w)
  • 1 min @ 84% (84w)
  • 1 min @ 80% (80w)
  • 45 sec @ 87% (87w)
  • 2 min @ 55% (55w)
  • 45 sec @ 60% (60w)
  • 5 min @ 77% (77w)
  • 3 min @ 50% (50w)