T&RwPM - END-W9
- Cycling
- 5h 3mTime
- 342Stress
- 0.82Intensity
- 105Popularity
About this workout
This tempo workout features sustained efforts at 91% FTP, perfect for building aerobic durability and preparing for those long climbs or steady group rides. It’s a classic mid-week staple that balances intensity with endurance, allowing you to stretch your limits without overcooking.
Workout structure
- Warm-Up 10 min @ 56-76% (56-76w)
- Active 50 min @ 70% (70w)
- 15X
- Active 4 min @ 75% (75w)
- Rest 15 sec @ 135% (135w)
- Active 15 min @ 83% (83w)
- 3X
- Active 10 min @ 83% (83w)
- Rest 20 min @ 91% (91w)
- Active 15 min @ 83% (83w)
- Active 45 min @ 88% (88w)
- Cooldown 15 min @ 76-56% (76-56w)