Tempo

SFR

  • Cycling
  • 45mTime
  • 44Stress
  • 0.77Intensity
  • 34Popularity

About this workout

This SFR workout features steady efforts at 89.4% FTP, designed to build your aerobic durability while pushing your limits just below threshold. Perfect for mid-week sessions, it offers a solid return without overcooking, ideal for extending climbs or maintaining pace during those long group rides.

herts73

Workout structure

  • 5 min @ 39% (39w)
  • 2 min @ 54% (54w)
  • 2 min @ 65% (65w)
  • 1 min @ 89% (89w)
  • 1 min @ 110% (110w)
  • 1 min @ 39% (39w)
  • 7X
    • 2:30 min @ 89% (89w) 45-50 rpm
    • Rest 1 min @ 50% (50w)
  • 2:30 min @ 89% (89w) 45-50 rpm
  • 6 min @ 39% (39w)