Tempo

SFR 3.1

  • Cycling
  • 1hTime
  • 39Stress
  • 0.63Intensity
  • 60Popularity

About this workout

This steady tempo session is a classic mid-week staple, perfect for building aerobic durability just below threshold. Ideal for those looking to stretch out climbs or maintain a solid pace during longer rides, this workout keeps your legs engaged while keeping fatigue at bay.

alex

Workout structure

  • Warm-Up 15 min @ 45% (45w)
  • 8 min @ 70% (70w)
  • Rest 2 min @ 40% (40w)
  • 4X
    • SFR 1 min @ 78% (78w) 45-55 rpm
    • Rest 2 min @ 50% (50w)
  • 8 min @ 85% (85w)
  • Cooldown 15 min @ 45% (45w)