Tempo

S1 3 2 1 7 SUR10

  • Cycling
  • 1h 1mTime
  • 37Stress
  • 0.60Intensity
  • 61Popularity

About this workout

The S1 3 2 1 7 SUR10 workout features a solid tempo main set with 4 intervals of 30 seconds at 85% FTP, helping to build your aerobic durability and endurance for those sustained climbs or long group rides. It's a classic choice for turning the legs over while maintaining a manageable fatigue level, making it ideal for mid-week training.

luco1111

Workout structure

  • Active 2 min @ 30% (30w)
  • Active 2 min @ 35% (35w)
  • Active 1 min @ 40% (40w)
  • Active 1 min @ 45% (45w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 55% (55w)
  • Active 1 min @ 60% (60w)
  • Active 1 min @ 65% (65w)
  • 4X
    • Active 1 min @ 30% (30w)
    • Active 30 sec @ 85% (85w)
  • 2X
    • Rest 1 min @ 30% (30w)
  • 4X
    • Active 15 sec @ 95% (95w)
    • Rest 30 sec @ 30% (30w)
  • Active 4 min @ 30% (30w)
  • Active 3 min @ 71% (71w)
  • Active 1 min @ 30% (30w)
  • Active 3 min @ 73% (73w)
  • Active 2 min @ 30% (30w)
  • Active 3 min @ 75% (75w)
  • Active 3 min @ 30% (30w)
  • Active 2 min @ 77% (77w)
  • Active 1 min @ 30% (30w)
  • Active 2 min @ 78% (78w)
  • Active 2 min @ 30% (30w)
  • Active 2 min @ 80% (80w)
  • Active 3 min @ 30% (30w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 30% (30w)
  • Active 1 min @ 92% (92w)
  • Active 2 min @ 30% (30w)
  • Active 1 min @ 94% (94w)
  • Active 3 min @ 30% (30w)