tempo

TCMJ 45min Interval

  • Cycling
  • 45mTime
  • 54Stress
  • 0.85Intensity
  • 4,421Popularity

About this workout

This workout features solid tempo intervals, with 5-minute efforts at 90% FTP that will build your aerobic durability while pushing your limits just below threshold. Perfect for mid-week training to enhance endurance for those longer rides or steady climbs.

J.Liu

Workout structure

  • 2 min @ 40% (40w)
  • 3 min @ 65% (65w)
  • 1:30 min @ 40% (40w)
  • 2X
    • 5 min @ 90% (90w)
    • 1 min @ 55% (55w)
  • 5 min @ 90% (90w)
  • 3 min @ 45% (45w)
  • 2X
    • 2 min @ 105% (105w)
    • 1 min @ 55% (55w)
  • 2 min @ 105% (105w)
  • 2 min @ 55% (55w)
  • 1 min @ 80% (80w)
  • 1:30 min @ 120% (120w)
  • 2 min @ 40% (40w)
  • 4 min @ 80% (80w)