Tempo

SST: Spade

  • Cycling
  • 1h 2mTime
  • 64Stress
  • 0.79Intensity
  • 115Popularity

About this workout

The Spade workout features a classic tempo set of 20 intervals at 92% FTP, perfect for building aerobic durability and solidifying your endurance for those mid-week rides. This short SST session keeps you sharp without overcooking, making it a staple for any cyclist looking to stretch out their climbs or sustain pace on group rides.

IRammer

Workout structure

  • 2 min @ 60% (60w)
  • 2 min @ 68% (68w)
  • 2 min @ 75% (75w)
  • 2 min @ 83% (83w)
  • 2 min @ 90% (90w)
  • 2 min @ 55% (55w)
  • 1 min @ 92% (92w)
  • 1 min @ 90% (90w)
  • 1 min @ 88% (88w)
  • 1 min @ 86% (86w)
  • 1 min @ 84% (84w)
  • 1 min @ 86% (86w)
  • 1 min @ 88% (88w)
  • 1 min @ 90% (90w)
  • 4 min @ 55% (55w)
  • 1 min @ 92% (92w)
  • 1 min @ 90% (90w)
  • 1 min @ 88% (88w)
  • 1 min @ 86% (86w)
  • 1 min @ 84% (84w)
  • 1 min @ 86% (86w)
  • 1 min @ 88% (88w)
  • 1 min @ 90% (90w)
  • 4 min @ 55% (55w)
  • 1 min @ 92% (92w)
  • 1 min @ 90% (90w)
  • 1 min @ 88% (88w)
  • 1 min @ 86% (86w)
  • 1 min @ 84% (84w)
  • 1 min @ 86% (86w)
  • 1 min @ 88% (88w)
  • 1 min @ 90% (90w)
  • 4 min @ 55% (55w)
  • 1 min @ 92% (92w)
  • 1 min @ 90% (90w)
  • 1 min @ 88% (88w)
  • 1 min @ 86% (86w)
  • 1 min @ 84% (84w)
  • 1 min @ 86% (86w)
  • 1 min @ 88% (88w)
  • 1 min @ 90% (90w)
  • 6 min @ 40% (40w)