Tempo

SS90/45 3x15

  • Cycling
  • 1h 23mTime
  • 94Stress
  • 0.82Intensity
  • 40Popularity

About this workout

This 3x15 workout focuses on maintaining a solid effort at 90% FTP, ideal for building aerobic durability and sustaining pace during longer climbs or races. A classic mid-week staple, it delivers high training return without pushing you into the red, making it a go-to for any cyclist looking to boost their endurance.

MarcinO

Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 60% (60w)
  • 2 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • Rest 2 min @ 50% (50w)
  • 1:30 min @ 75% (75w)
  • Rest 1 min @ 50% (50w)
  • 1:30 min @ 80% (80w)
  • Rest 1 min @ 50% (50w)
  • 1:30 min @ 90% (90w)
  • Rest 1 min @ 50% (50w)
  • 1:30 min @ 100% (100w)
  • Rest 1 min @ 50% (50w)
  • 1:30 min @ 105% (105w)
  • Rest 5 min @ 50% (50w)
  • 3X
    • 15 min @ 90% (90w)
    • Rest 2 min @ 50% (50w)