tempo

SS with S&E bookends

  • Cycling
  • 2h 7mTime
  • 110Stress
  • 0.72Intensity
  • 60Popularity

About this workout

This workout features steady tempo intervals with a solid mix of sweet spot efforts, making it a reliable choice for building aerobic durability while pushing your FTP higher. Perfect for mid-week training, it mimics the sustained efforts needed for long climbs or competitive group rides.

mcash

Workout structure

  • 8 min @ 40% (40w)
  • 1 min @ 80% (80w)
  • 1 min @ 40% (40w)
  • 2 min @ 80% (80w)
  • 2 min @ 40% (40w)
  • 3 min @ 80% (80w)
  • 3 min @ 40% (40w)
  • 2X
    • 2 min @ 80% (80w)
    • 6 sec @ 100% (100w)
  • 4 min @ 40% (40w)
  • 3 min @ 80% (80w)
  • 3 min @ 40% (40w)
  • 2 min @ 90% (90w)
  • 2 min @ 40% (40w)
  • 1 min @ 100% (100w)
  • 5 min @ 40% (40w)
  • 4X
    • 4 min @ 80% (80w)
    • 30 sec @ 100% (100w)
  • 6 min @ 40% (40w)
  • 4X
    • 4 min @ 80% (80w)
    • 30 sec @ 100% (100w)
  • 5 min @ 40% (40w)
  • 1 min @ 80% (80w)
  • 1 min @ 40% (40w)
  • 2 min @ 80% (80w)
  • 2 min @ 40% (40w)
  • 3 min @ 80% (80w)
  • 3 min @ 40% (40w)
  • 2X
    • 2 min @ 80% (80w)
    • 6 sec @ 100% (100w)
  • 4 min @ 40% (40w)
  • 3 min @ 80% (80w)
  • 3 min @ 40% (40w)
  • 2 min @ 90% (90w)
  • 2 min @ 40% (40w)
  • 1 min @ 100% (100w)
  • 5 min @ 40% (40w)