Tempo-Surges #1

• Cycling
• 59mTime
• 55Stress
• 0.75Intensity
• 15Popularity

About this workout

Tempo-Surges #1 includes classic 4x3 minute intervals at 88% FTP, perfect for building aerobic durability and improving your endurance for those long climbs or steady group rides. This workout balances intensity with recovery, making it an essential mid-week staple for cyclists looking to boost their grundlagenausdauer.

Workout structure

• 3 min @ 50% (50w)
• 2X
  • 1 min @ 75% (75w)
  • 1 min @ 50% (50w)
• 2X
  • 1 min @ 90% (90w)
  • 1 min @ 50% (50w)
• 3 min @ 50% (50w)
• 3 min @ 80% (80w)
• 1 min @ 50% (50w)
• 4X
  • 20 sec @ 125% (125w)
  • 3 min @ 75% (75w)
  • 3 min @ 88% (88w)
  • 2 min @ 50% (50w)
• 3 min @ 80% (80w)
• 5 min @ 50% (50w)