Tempo

SUF Sub-Threshold with Surges: 3x12

  • Cycling
  • 1h 30mTime
  • 94Stress
  • 0.79Intensity
  • 55Popularity

About this workout

This 3x12 workout features a classic tempo main set designed to push your aerobic threshold while incorporating surges at 90% FTP, perfect for building endurance and strength needed for those demanding climbs or spirited group ride efforts. It's an effective mid-week staple that balances intensity with sustainable effort, ensuring you stay sharp without overdoing it.

Dimitri

Workout structure

  • Active 7 min @ 55% (55w)
  • Active 1 min @ 65% (65w)
  • Active 1 min @ 75% (75w)
  • Active 1 min @ 85% (85w)
  • Active 30 sec @ 95% (95w)
  • Active 30 sec @ 150% (150w)
  • Active 5 min @ 45% (45w)
  • 4X
    • Active 30 sec @ 110% (110w)
    • Active 2:30 min @ 90% (90w)
  • Active 6 min @ 45% (45w)
  • 4X
    • Active 30 sec @ 110% (110w)
    • Active 2:30 min @ 90% (90w)
  • Active 6 min @ 45% (45w)
  • 4X
    • Active 30 sec @ 110% (110w)
    • Active 2:30 min @ 90% (90w)
  • Active 2 min @ 45% (45w)
  • Active 21 min @ 60% (60w)
  • Active 3 min @ 45% (45w)