Aktivitus 2h v5 by Johan Hasselmark

• Cycling
• 2h 0mTime
• 132Stress
• 0.81Intensity
• 2,116Popularity

About this workout

This classic tempo workout features 8 intervals of 3 minutes at 90% FTP, ideal for building aerobic durability and preparing for those long, steady climbs during group rides. It's a must-do mid-week staple that balances intensity with sustainable effort, keeping your engine primed without overcooking.

Workout structure

• 15 min @ 30-90% (30-90w)
• 5 min @ 60% (60w)
• 5 min @ 90% (90w) 80 rpm
• 5 min @ 90% (90w) 70 rpm
• 5 min @ 90% (90w) 60 rpm
• 5 min @ 60% (60w)
• 5 min @ 90% (90w) 70 rpm
• 5 min @ 90% (90w) 60 rpm
• 5 min @ 90% (90w) 50 rpm
• 5 min @ 60% (60w)
• 3 min @ 90% (90w) 90 rpm
• 3 min @ 90% (90w) 70 rpm
• 3 min @ 90% (90w) 100 rpm
• 3 min @ 90% (90w) 60 rpm
• 3 min @ 90% (90w) 110 rpm
• 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• 2 min @ 80% (80w)
• 30 sec @ 120% (120w)
• 3 min @ 90% (90w)
• 30 sec @ 150% (150w)
• 4 min @ 50% (50w)
• 2 min @ 80% (80w)
• 30 sec @ 120% (120w)
• 3 min @ 90% (90w)
• 30 sec @ 150% (150w)
• 4 min @ 50% (50w)
• 2 min @ 80% (80w)
• 30 sec @ 120% (120w)
• 3 min @ 90% (90w)
• 30 sec @ 150% (150w)
• 9 min @ 60-40% (60-40w)