Tempo 45m+5x30s

• Cycling
• 1h 36mTime
• 85Stress
• 0.73Intensity
• 20Popularity

About this workout

This workout combines a solid tempo base with sharp efforts of 5 x 30 seconds at 100% FTP, perfect for building aerobic durability while adding some punch to your ride. Ideal for mid-week training or preparing for longer climbs, it's a classic way to boost your performance without overcooking.

Workout structure

• 5 min @ 55% (55w)
• 5 min @ 60% (60w)
• 5 min @ 65% (65w)
• 5 min @ 70% (70w)
• 45 min @ 80% (80w)
• 1 min @ 55% (55w)
• 5X
  • 30 sec @ 100% (100w)
  • 3:30 min @ 55% (55w)
• 10 min @ 60% (60w)