Tempo

Six Hours

  • Cycling
  • 6h 5mTime
  • 397Stress
  • 0.81Intensity
  • 50Popularity

About this workout

This workout features a solid tempo effort with a main set of 5 × 3 minutes at 105% FTP, designed to build your aerobic durability while pushing your limits. Perfect for mid-week training, it helps you maintain that crucial pace for sustained climbs and long group rides.

mermlundry

Workout structure

  • 15 min @ 40-95% (40-95w)
  • 120 min @ 78% (78w)
  • 3 min @ 65% (65w)
  • 2 min @ 65% (65w)
  • 3X
    • 1 min @ 125% (125w)
    • 4 min @ 95% (95w)
    • 5 min @ 80% (80w)
    • 5 min @ 60% (60w)
  • 1 min @ 125% (125w)
  • 4 min @ 95% (95w)
  • 5 min @ 80% (80w)
  • 5 min @ 50% (50w)
  • 5 min @ 65% (65w)
  • 5X
    • 3 min @ 105% (105w)
    • 1 min @ 50% (50w)
  • 3 min @ 105% (105w)
  • 5 min @ 50% (50w)
  • 120 min @ 80% (80w)
  • 12 min @ 50-32% (50-32w)