Tempo | 3h5min | TSS 158 |

• Cycling
• 3h 5mTime
• 182Stress
• 0.77Intensity
• 95Popularity

About this workout

This 3-hour tempo workout, featuring 2 sets of 15 minutes at 98% FTP, is a classic for building aerobic durability just below threshold, making it ideal for long group rides or steady-paced races. It's a mid-week staple that allows you to log solid time in zone 3 while enhancing your endurance without overcooking.

Workout structure

• 15 min @ 65% (65w)
• 2X
  • 15 min @ 98% (98w)
  • Rest 10 min @ 50% (50w)
• 40 min @ 83% (83w)
• 70 min @ 65% (65w)
• 10 min @ 50% (50w)