(Tempo) 3hr Aerobic Threshold

• Cycling
• 3h 15mTime
• 207Stress
• 0.80Intensity
• 431Popularity

About this workout

This 3-hour aerobic threshold workout features 7 sets of 2 × 5 minutes at 85% FTP, designed to build your endurance and aerobic durability just below threshold. Perfect for those mid-week rides when you want to stretch out climbs and maintain a solid pace without overcooking for the weekend's efforts.

Workout structure

• 2:30 min @ 40% (40w)
• 2:30 min @ 50% (50w)
• 2:30 min @ 60% (60w)
• 2:30 min @ 70% (70w)
• 2:30 min @ 80% (80w)
• 2:30 min @ 90% (90w)
• 2:30 min @ 100% (100w)
• 5X
  • 1 min @ 40% (40w)
  • 30 sec @ 110% (110w)
• 5 min @ 60% (60w)
• 2X
  • 5 min @ 85% (85w)
  • Rest 5 min @ 82% (82w)
• 2 min @ 40% (40w)
• 2X
  • 5 min @ 85% (85w)
  • Rest 5 min @ 82% (82w)
• 2 min @ 40% (40w)
• 2X
  • 5 min @ 85% (85w)
  • Rest 5 min @ 82% (82w)
• 2 min @ 40% (40w)
• 2X
  • 5 min @ 85% (85w)
  • 5 min @ 82% (82w)
• 2 min @ 40% (40w)
• 2X
  • 5 min @ 85% (85w)
  • 5 min @ 82% (82w)
• 2 min @ 40% (40w)
• 2X
  • 5 min @ 85% (85w)
  • 5 min @ 82% (82w)
• 2 min @ 40% (40w)
• 2X
  • 5 min @ 85% (85w)
  • 5 min @ 82% (82w)
• 1 min @ 40% (40w)
• 3 min @ 70% (70w)
• 3 min @ 60% (60w)
• 3 min @ 50% (50w)
• 3 min @ 40% (40w)