Endurance

Tempo interval ramps 45min

  • Cycling
  • 45mTime
  • 33Stress
  • 0.66Intensity
  • 247Popularity

About this workout

This 45-minute session features 4 intervals of 90 seconds at 80% FTP, ideal for building your aerobic durability and keeping your legs fresh for upcoming rides. A classic mid-week staple, these tempo intervals will prepare you to stretch out those climbs and maintain a solid pace during long group rides.

jailsea

Workout structure

  • 4 min @ 45% (45w)
  • 2 min @ 60% (60w)
  • 2 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 95% (95w)
  • 4X
    • 4:30 min @ 60% (60w)
    • 1:30 min @ 70% (70w)
    • 1:30 min @ 80% (80w)
  • 5 min @ 45% (45w)