Tempo

SFR Z3 5x5 rec 3' outdoor

  • Cycling
  • 1hTime
  • 57Stress
  • 0.75Intensity
  • 17Popularity

About this workout

This workout features solid tempo intervals at 87.5% FTP, perfect for building aerobic durability and sustaining sub-threshold endurance, making it a classic mid-week staple. Ideal for stretching out climbs or maintaining a steady pace in longer rides, it's a great complement to sessions like 3 x 30 or 5 x 8/3.

Federico1973

Workout structure

  • Warm-Up 5 min @ 50% (50w) 80 rpm
  • 5 min @ 60% (60w) 90 rpm
  • Cooldown 5 min @ 75% (75w) 90 rpm
  • 5X
    • 5 min @ 88% (88w) 60 rpm Erg
    • 3 min @ 60% (60w) Erg
  • 5 min @ 50% (50w) 80 rpm