TEMPO + BURSTS

• Cycling
• 1h 43mTime
• 105Stress
• 0.78Intensity
• 45Popularity

About this workout

This tempo workout incorporates bursts to build aerobic durability while pushing your limits just below threshold, making it ideal for mid-week sessions or as a solid foundation for longer climbs. It's a perfect way to fine-tune your pace for group rides or maintain endurance during those crucial race moments.

Workout structure

• Warm-Up 10 min @ 25-75% (25-75w)
• 3X
  • Active 30 sec @ 115% (115w)
  • Rest 4 min @ 80% (80w)
• Active 4 min @ 55% (55w)
• 3X
  • Active 30 sec @ 115% (115w)
  • Rest 4 min @ 80% (80w)
• Active 4 min @ 55% (55w)
• 3X
  • Active 30 sec @ 114% (114w)
  • Rest 4 min @ 80% (80w)
• Active 4 min @ 55% (55w)
• 3X
  • Active 30 sec @ 115% (115w)
  • Rest 4 min @ 80% (80w)
• Active 4 min @ 55% (55w)
• 3X
  • Active 30 sec @ 114% (114w)
  • Rest 4 min @ 80% (80w)
• Cooldown 10 min @ 75-25% (75-25w)