Tempo

SFR #6

  • Cycling
  • 1h 15mTime
  • 46Stress
  • 0.61Intensity
  • 46Popularity

About this workout

This steady tempo session, a classic in SFR training, builds your aerobic durability while keeping you just below threshold. It's the perfect mid-week staple to prepare for those longer climbs or maintain endurance during group rides.

svergin

Workout structure

  • Warm-Up 4 min @ 40% (40w)
  • Warm-Up 3 min @ 55% (55w)
  • Warm-Up 2 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 15 sec @ 100% (100w)
  • Warm-Up 45 sec @ 60% (60w)
  • Warm-Up 1 min @ 40% (40w)
  • 7X
    • 2 min @ 76% (76w) 35-45 rpm
    • 2 min @ 40% (40w) 50-100 rpm
  • 2 min @ 76% (76w) 35-45 rpm
  • 2 min @ 50% (50w) 50-100 rpm
  • 1 min @ 46% (46w) 50-100 rpm
  • 2X
    • 30 sec @ 55-60% (55-60w) 50-100 rpm
  • 10 min @ 64-66% (64-66w) 50-100 rpm
  • 5 min @ 60-64% (60-64w) 50-100 rpm
  • 9 min @ 50% (50w)
  • Cooldown 5 min @ 40% (40w)