Tempo

SURGES P1.2

  • Cycling
  • 1h 8mTime
  • 75Stress
  • 0.81Intensity
  • 30Popularity

About this workout

This tempo workout features 2 sets of 4 × 3 min efforts at 90% FTP, perfect for building aerobic durability while preparing you for longer climbs or sustained efforts in group rides. It's a solid mid-week staple that balances intensity and endurance, making it an excellent choice for those looking to enhance their sub-threshold performance.

Nadu

Workout structure

  • 10 min @ 70% (70w)
  • Rest 5 min @ 55% (55w)
  • 4X
    • 20 sec @ 110% (110w)
    • Rest 2:40 min @ 90% (90w)
  • 4 min @ 55% (55w)
  • 5X
    • 20 sec @ 110% (110w)
    • Rest 1:40 min @ 90% (90w)
  • 4 min @ 55% (55w)
  • 4X
    • 20 sec @ 110% (110w)
    • Rest 2:40 min @ 90% (90w)
  • 4 min @ 55% (55w)
  • 7 min @ 50% (50w)