Tempo-Surges #3

• Cycling
• 1h 1mTime
• 74Stress
• 0.85Intensity
• 15Popularity

About this workout

Tempo-Surges #3 combines intense 30-second efforts at 80% FTP with brief recoveries, perfect for developing the kick needed to close gaps and boost your raw sprinting power. Incorporate this workout into your routine for a solid anaerobic workout that complements your group ride prep or race day strategy.

Workout structure

• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 65% (65w)
  • 30 sec @ 80% (80w)
• 3 min @ 50% (50w)
• 1 min @ 125% (125w)
• 2:30 min @ 76% (76w)
• 2:30 min @ 91% (91w)
• 20 sec @ 125% (125w)
• 2 min @ 91% (91w)
• 20 sec @ 125% (125w)
• 2:30 min @ 91% (91w)
• 2:30 min @ 76% (76w)
• 30 sec @ 125% (125w)
• 5 min @ 76% (76w)
• 1 min @ 125% (125w)
• 2:30 min @ 76% (76w)
• 2:30 min @ 91% (91w)
• 20 sec @ 125% (125w)
• 2 min @ 91% (91w)
• 20 sec @ 125% (125w)
• 2:30 min @ 91% (91w)
• 2:30 min @ 76% (76w)
• 30 sec @ 125% (125w)
• 5 min @ 76% (76w)
• 1 min @ 125% (125w)
• 4 min @ 80% (80w)
• 1:40 min @ 80% (80w)
• 1:40 min @ 68% (68w)
• 1:40 min @ 55% (55w)