Saturday Week 15

• Cycling
• 3h 21mTime
• 242Stress
• 0.85Intensity
• 15Popularity

About this workout

This solid tempo workout features 6 × 20 min intervals at 85% FTP, ideal for building aerobic durability and preparing for those longer climbs in group rides. It's a classic mid-week staple that keeps your endurance sharp without overcooking your legs.

Workout structure

• Warm-Up 10 min @ 60% (60w)
• 3X
  • 30 sec @ 80% (80w) 115 rpm
  • Rest 1:30 min @ 65% (65w) 90 rpm
• 2X
  • Warm-Up 1 min @ 105% (105w) 110 rpm
  • Rest 2 min @ 65% (65w) 90 rpm
• 5 min @ 100% (100w) 100 rpm
• Rest 30 sec @ 65% (65w) 90 rpm
• 6X
  • 9 sec @ 130% (130w) 100 rpm
  • Rest 9 sec @ 60% (60w) 90 rpm
• 5 min @ 100% (100w) 100 rpm
• Rest 30 sec @ 65% (65w) 90 rpm
• 6X
  • 9 sec @ 130% (130w) 100 rpm
  • Rest 9 sec @ 60% (60w) 90 rpm
• 5 min @ 100% (100w) 100 rpm
• Rest 30 sec @ 65% (65w) 90 rpm
• 6X
  • 9 sec @ 130% (130w) 100 rpm
  • Rest 9 sec @ 60% (60w) 90 rpm
• 5 min @ 100% (100w) 100 rpm
• Rest 30 sec @ 65% (65w) 90 rpm
• 6X
  • 9 sec @ 130% (130w) 100 rpm
  • Rest 9 sec @ 60% (60w) 90 rpm
• 6X
  • 20 min @ 85% (85w) 95 rpm
  • Rest 5 min @ 75% (75w) 90 rpm