(Tempo) SS + bursts

• Cycling
• 1h 37mTime
• 128Stress
• 0.89Intensity
• 121Popularity

About this workout

This tempo workout with bursts is a solid way to build aerobic durability while incorporating sharp efforts that mimic race-day surges and group ride dynamics. Ideal for developing a strong sub-threshold endurance base, it’s a classic choice for time-crunched athletes wanting maximum training return without overcooking.

Workout structure

• 1 min @ 40% (40w)
• 1 min @ 50% (50w)
• 1 min @ 60% (60w)
• 1 min @ 70% (70w)
• 1 min @ 80% (80w)
• 1 min @ 90% (90w)
• 1 min @ 100% (100w)
• 3X
  • 1 min @ 40% (40w)
  • 30 sec @ 110% (110w)
• 3:30 min @ 60% (60w)
• 9X
  • 2 min @ 90% (90w)
  • 30 sec @ 110% (110w)
• 3 min @ 70% (70w)
• 9X
  • 2 min @ 90% (90w)
  • 30 sec @ 110% (110w)
• 3 min @ 70% (70w)
• 9X
  • 2 min @ 90% (90w)
  • 30 sec @ 110% (110w)
• 3 min @ 60% (60w)
• 3 min @ 50% (50w)
• 3 min @ 40% (40w)