Tempo

SE - 4x15m Z3

  • Cycling
  • 2h 0mTime
  • 112Stress
  • 0.75Intensity
  • 800Popularity

About this workout

This Z3 tempo workout features 4 sets of 30 seconds at 95% FTP with short recoveries, perfect for building aerobic durability and stamina for those long climbs or enduring group rides. It's a classic mid-week staple that allows you to push your limits 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
  • Active 3 min @ 50% (50w)
  • 3X
    • 1 min @ 75% (75w)
    • Rest 2 min @ 50% (50w)
  • Active 2 min @ 55% (55w)
  • Active 15 min @ 84% (84w) 65 rpm
  • Active 3 min @ 50% (50w)
  • 3X
    • 1 min @ 75% (75w)
    • Rest 2:10 min @ 50% (50w)
  • Active 2 min @ 55% (55w)
  • Active 15 min @ 83% (83w) 65 rpm
  • Active 3 min @ 50% (50w)
  • 3X
    • 1 min @ 75% (75w)
    • Rest 2:10 min @ 50% (50w)
  • Active 2 min @ 55% (55w)
  • Active 15 min @ 83% (83w) 65 rpm
  • Cooldown 5 min @ 55-40% (55-40w)