Tempo-Surges #3

• Cycling
• 1h 1mTime
• 74Stress
• 0.85Intensity
• 30Popularity

About this workout

Tempo-Surges #3 delivers a powerful anaerobic boost with 5 × 30 sec efforts at 80.1% FTP, perfect for sharpening your closing kick in group rides or preparing for race sprints. This session is a punishing yet effective way to build raw sprinting power and lactate tolerance without overcooking your legs.

Workout structure

• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 65% (65w)
  • 30 sec @ 80% (80w)
• 3 min @ 50% (50w)
• 1 min @ 125% (125w)
• 5 min @ 76-91% (76-91w)
• 20 sec @ 125% (125w)
• 2 min @ 91% (91w)
• 20 sec @ 125% (125w)
• 5 min @ 91-76% (91-76w)
• 30 sec @ 125% (125w)
• 5 min @ 76% (76w)
• 1 min @ 125% (125w)
• 5 min @ 76-91% (76-91w)
• 20 sec @ 125% (125w)
• 2 min @ 91% (91w)
• 20 sec @ 125% (125w)
• 5 min @ 91-76% (91-76w)
• 30 sec @ 125% (125w)
• 5 min @ 76% (76w)
• 1 min @ 125% (125w)
• 4 min @ 76-80% (76-80w)
• 5 min @ 80-55% (80-55w)