Tempo

SE 3x15m Z3

  • Cycling
  • 1h 30mTime
  • 85Stress
  • 0.75Intensity
  • 55Popularity

About this workout

This session features a solid tempo effort with 3x15 minutes at Z3, punctuated by short bursts of intensity to sharpen your aerobic durability and power. It’s a classic mid-week staple that prepares you for sustained efforts on climbs or during long group rides without overcooking your legs.

Thomas

Workout structure

  • Warm-Up 4 min @ 40-78% (40-78w)
  • 4X
    • 30 sec @ 95% (95w)
    • Rest 1 min @ 55% (55w)
  • Active 2 min @ 55% (55w)
  • Active 15 min @ 85% (85w) 65 rpm
  • 2X
    • Active 3 min @ 55% (55w)
    • 1:30 min @ 75% (75w)
  • Rest 3 min @ 55% (55w)
  • Active 2 min @ 55% (55w)
  • Active 15 min @ 84% (84w) 65 rpm
  • 2X
    • Active 3 min @ 55% (55w)
    • 1:30 min @ 75% (75w)
  • Rest 3 min @ 55% (55w)
  • Active 2 min @ 55% (55w)
  • Active 15 min @ 83% (83w) 65 rpm
  • Cooldown 5 min @ 55-40% (55-40w)