Seance 10 Le cadran 7SUR10

• Cycling
• 1h 20mTime
• 43Stress
• 0.56Intensity
• 35Popularity

About this workout

This tempo workout features a sustained effort with two sets of six 30-second intervals at 82% FTP, perfect for building aerobic endurance while maintaining a steady pace. It's a classic mid-week staple that prepares you for long climbs and helps you keep up during group rides without overdoing it.

Workout structure

• 2 min @ 35% (35w)
• 2 min @ 40% (40w)
• 2 min @ 45% (45w)
• 2 min @ 50% (50w)
• 1 min @ 55% (55w)
• 1 min @ 60% (60w)
• 1 min @ 65% (65w)
• 4X
  • 1 min @ 30% (30w)
  • 30 sec @ 85% (85w)
• 2X
  • 1 min @ 30% (30w)
• 4X
  • 15 sec @ 95% (95w)
  • 30 sec @ 30% (30w)
• 1:30 min @ 30% (30w)
• 55 sec @ 69% (69w)
• 5 sec @ 10% (10w)
• 2X
  • 50 sec @ 71% (71w)
  • 10 sec @ 10% (10w)
• 3X
  • 45 sec @ 73% (73w)
  • 15 sec @ 10% (10w)
• 4X
  • 40 sec @ 76% (76w)
  • 20 sec @ 10% (10w)
• 5X
  • 35 sec @ 79% (79w)
  • 25 sec @ 10% (10w)
• 6X
  • 30 sec @ 82% (82w)
  • 30 sec @ 10% (10w)
• 5X
  • 25 sec @ 71% (71w)
  • 5 sec @ 10% (10w)
• 4X
  • 20 sec @ 75% (75w)
  • 10 sec @ 10% (10w)
• 3X
  • 15 sec @ 81% (81w)
  • 15 sec @ 10% (10w)
• 2X
  • 10 sec @ 91% (91w)
  • 20 sec @ 10% (10w)
• 3X
  • 15 sec @ 81% (81w)
  • 15 sec @ 10% (10w)
• 4X
  • 20 sec @ 75% (75w)
  • 10 sec @ 10% (10w)
• 5X
  • 25 sec @ 71% (71w)
  • 5 sec @ 10% (10w)
• 6X
  • 30 sec @ 82% (82w)
  • 30 sec @ 10% (10w)
• 5X
  • 35 sec @ 79% (79w)
  • 25 sec @ 10% (10w)
• 4X
  • 40 sec @ 76% (76w)
  • 20 sec @ 10% (10w)
• 3X
  • 45 sec @ 73% (73w)
  • 15 sec @ 10% (10w)
• 2X
  • 50 sec @ 71% (71w)
  • 10 sec @ 10% (10w)
• 55 sec @ 69% (69w)
• 1 min @ 10% (10w)
• 1 min @ 30% (30w)