SF - Tempo Alternating: 3 X 15

• Cycling
• 1h 10mTime
• 67Stress
• 0.76Intensity
• 180Popularity

About this workout

This tempo workout features alternating efforts that sharpen your aerobic durability while keeping you just below threshold, making it a solid mid-week staple for sustained climbs or steady group rides. Perfect for building endurance without overcooking, it's a great way to maximize training time with a workload reminiscent of 3 x 30 or 3 x 12 intervals.

Workout structure

• Recovery 6 min @ 60% (60w) 80 rpm
• FTP 1 min @ 90% (90w) 90 rpm
• Recovery 4 min @ 50% (50w) 85 rpm
• 3X
  • FTP 3 min @ 85% (85w) 85 rpm
  • FTP 2 min @ 75% (75w) 80 rpm
• Recovery 3 min @ 60% (60w) 85 rpm
• 3X
  • FTP 3 min @ 85% (85w) 85 rpm
  • FTP 2 min @ 75% (75w) 80 rpm
• Recovery 3 min @ 60% (60w) 85 rpm
• 3X
  • FTP 3 min @ 85% (85w) 85 rpm
  • FTP 2 min @ 75% (75w) 80 rpm
• Recovery 3 min @ 60% (60w) 85 rpm
• Recovery 5 min @ 50% (50w) 80 rpm