Tempo

s3 - 1h14 88-92% (SS 3x15)

  • Cycling
  • 1h 14mTime
  • 81Stress
  • 0.81Intensity
  • 52Popularity

About this workout

This 3x15 workout at tempo intensity builds aerobic durability while keeping you just below threshold, making it a classic mid-week staple for cyclists. Perfect for extending your endurance on long climbs or sustaining a steady pace during group rides, it delivers solid training benefits without excessive fatigue.

bzdecik

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 1 min @ 80% (80w)
  • 30 sec @ 45% (45w)
  • 1 min @ 85% (85w)
  • 30 sec @ 45% (45w)
  • 1 min @ 90% (90w)
  • 4 min @ 50% (50w)
  • 15 min @ 88% (88w)
  • 6 min @ 45% (45w)
  • 15 min @ 92% (92w)
  • 6 min @ 45% (45w)
  • 15 min @ 90% (90w)
  • 5 min @ 45% (45w)