Tempo Intervals (T) w/ burst

• Cycling
• 1h 4mTime
• 74Stress
• 0.83Intensity
• 30Popularity

About this workout

These tempo intervals with bursts push your limits with 3 sets of 4 × 3 min efforts at 82.5% FTP, perfect for building that essential kick to close gaps during a race or sustain intensity in group rides. Incorporate this workout into your routine for a punishing yet effective session that boosts raw power and lactate tolerance, making it a great complement to classic Billat intervals or pyramid intervals.

Workout structure

• Warm-Up 5 min @ 50-75% (50-75w)
• 3 min @ 55% (55w)
• 4X
  • 2:50 min @ 83% (83w)
  • 10 sec @ 200% (200w)
• 5 min @ 55% (55w)
• 4X
  • 2:50 min @ 83% (83w)
  • 10 sec @ 200% (200w)
• 5 min @ 55% (55w)
• 4X
  • 2:50 min @ 83% (83w)
  • 10 sec @ 200% (200w)
• Cooldown 5 min @ 55% (55w)
• 5 min @ 70-50% (70-50w)