Tempo and endurance

• Cycling
• 56mTime
• 55Stress
• 0.76Intensity
• 90Popularity

About this workout

This steady tempo session, lasting 56 minutes, is perfect for building sub-threshold endurance and aerobic durability, making it a classic mid-week staple for cyclists. Ideal for those long climbs or maintaining a solid pace on group rides, it helps you stay strong when the effort ramps up.

Workout structure

• 5 min @ 50-81% (50-81w)
• 5 min @ 81% (81w)
• 5 min @ 72% (72w)
• 3:30 min @ 81% (81w)
• 4X
  • 1 min @ 77% (77w)
  • 1:30 min @ 72% (72w)
• 5 min @ 75% (75w)
• 10 min @ 77% (77w)
• 1 min @ 110% (110w)
• 1:30 min @ 72% (72w)
• 10 min @ 75% (75w)