Tempo

SFR (W5D2)

  • Cycling
  • 1h 16mTime
  • 60Stress
  • 0.69Intensity
  • 25Popularity

About this workout

This SFR cycling workout focuses on building aerobic durability with 7 intervals of 3 minutes at 81% FTP, perfect for pushing your limits while keeping fatigue manageable. A classic mid-week staple, it primes your body for sustained efforts, ensuring you’re ready for climbs or long group rides.

joek1973

Workout structure

  • 10 min @ 50-65% (50-65w)
  • 2X
    • 5 min @ 71-91% (71-91w)
    • 2 min @ 40-60% (40-60w)
  • 7X
    • 3 min @ 81% (81w)
    • 3 min @ 50% (50w)
  • 5 min @ 65% (65w)
  • 5 min @ 65-50% (65-50w)