Tempo

SST - 3x7min

  • Cycling
  • 1h 8mTime
  • 63Stress
  • 0.74Intensity
  • 60Popularity

About this workout

This SST session features two 7-minute efforts at 90% FTP, making it a classic choice for building tempo endurance without overdoing it. Perfect for mid-week workouts, this tempo effort helps you sustain a solid pace during group rides and long climbs.

Juergen1981

Workout structure

  • Active 1:30 min @ 45% (45w)
  • Active 2:30 min @ 57% (57w)
  • Active 8:30 min @ 60% (60w)
  • Active 30 sec @ 90% (90w)
  • Active 3 min @ 62% (62w)
  • Active 20 sec @ 98% (98w)
  • Active 2:30 min @ 62% (62w)
  • Active 30 sec @ 69% (69w)
  • 2X
    • Active 7 min @ 90% (90w)
    • Rest 3:30 min @ 50% (50w)
    • Active 30 sec @ 57% (57w)
  • Active 7 min @ 90% (90w)
  • Rest 2:30 min @ 50% (50w)
  • Active 1 min @ 57% (57w)
  • Active 4 min @ 62% (62w)
  • Active 1:30 min @ 95% (95w)
  • Rest 1 min @ 50% (50w)
  • Active 7 min @ 62% (62w)
  • Active 2 min @ 57% (57w)
  • Active 1:30 min @ 45% (45w)