tempo & recovery

• Cycling
• 41mTime
• 34Stress
• 0.70Intensity
• 307Popularity

About this workout

This session features a solid 212 tempo with 3 intervals of 5 minutes at 80% FTP, ideal for building aerobic durability while enjoying the benefits of a recovery spin in between. Perfect for mid-week training, it keeps your legs fresh and ready for the next big effort without overdoing it.

Workout structure

• Warm-Up 3 min @ 50-70% (50-70w)
• Active 5 min @ 70-80% (70-80w)
• 3X
  • 5 min @ 80-60% (80-60w)
  • 5 min @ 60-80% (60-80w)
• 3 min @ 80-45% (80-45w)