Tempo

SONIA 12 Agosto

  • Cycling
  • 1h 24mTime
  • 86Stress
  • 0.78Intensity
  • 135Popularity

About this workout

This workout features a solid tempo effort with sustained intervals that challenge your endurance while keeping things controlled. Perfect for mid-week training, it builds the aerobic durability needed for those longer climbs or steady group rides.

Niki

Workout structure

  • 10 min @ 50-95% (50-95w)
  • 6 min @ 50% (50w)
  • 45 sec @ 95% (95w)
  • 2X
    • 45 sec @ 60% (60w)
    • 45 sec @ 60-90% (60-90w)
  • 45 sec @ 60% (60w)
  • 2X
    • 45 sec @ 95% (95w)
    • 45 sec @ 60% (60w)
    • 45 sec @ 60-90% (60-90w)
  • 2X
    • 45 sec @ 60% (60w)
    • 45 sec @ 95% (95w)
    • 45 sec @ 60% (60w)
    • 45 sec @ 60-90% (60-90w)
  • 45 sec @ 60% (60w)
  • 6 min @ 80% (80w)
  • 45 sec @ 95% (95w)
  • 15 sec @ 60% (60w)
  • 2 min @ 80% (80w)
  • 45 sec @ 95% (95w)
  • 15 sec @ 60% (60w)
  • 6 min @ 80% (80w)
  • 45 sec @ 95% (95w)
  • 15 sec @ 60% (60w)
  • 2 min @ 80% (80w)
  • 45 sec @ 95% (95w)
  • 15 sec @ 60% (60w)
  • 6 min @ 80% (80w)
  • 45 sec @ 95% (95w)
  • 15 sec @ 60% (60w)
  • 2 min @ 80% (80w)
  • 45 sec @ 95% (95w)
  • 15 sec @ 60% (60w)
  • 6 min @ 80% (80w)
  • 45 sec @ 95% (95w)
  • 15 sec @ 60% (60w)
  • 2 min @ 80% (80w)
  • 45 sec @ 95% (95w)
  • 15 sec @ 60% (60w)
  • 6 min @ 80% (80w)
  • 45 sec @ 95% (95w)
  • 15 sec @ 60% (60w)
  • 2 min @ 80% (80w)
  • 45 sec @ 95% (95w)
  • 15 sec @ 60% (60w)
  • 3 min @ 57% (57w)