Strength Endurance w/20sec #2

• Cycling
• 1h 1mTime
• 53Stress
• 0.72Intensity
• 15Popularity

About this workout

This tempo workout features two solid 10-minute efforts at 80% FTP, punctuated by short 20-second recoveries that keep the legs engaged without overcooking. It's a mid-week staple for building aerobic durability, perfect for extending your stamina on longer climbs or sustaining pace during a group ride.

Workout structure

• Warm-Up 6 min @ 46-70% (46-70w)
• Active 1 min @ 50% (50w)
• Active 1 min @ 109% (109w)
• Active 2 min @ 50% (50w)
• Active 4 min @ 90% (90w)
• Active 3 min @ 50% (50w)
• Free-ride 15 min @ 60% (60w)
• Active 10 min @ 80% (80w) 60 rpm
• Active 20 sec @ 50% (50w)
• Active 20 sec @ 110% (110w) 110 rpm
• Active 3 min @ 50% (50w)
• Active 10 min @ 80% (80w) 60 rpm
• Active 20 sec @ 50% (50w)
• Active 20 sec @ 110% (110w) 110 rpm
• Active 5 min @ 50% (50w)