Tempo with 30sec spike

• Cycling
• 34mTime
• 37Stress
• 0.80Intensity
• 15Popularity

About this workout

This workout features a classic tempo ride with 30-second anaerobic spikes, perfect for building your kick to close gaps during group rides or racing. It’s an effective way to boost your raw sprinting power while maintaining aerobic endurance, making it a great addition to your training arsenal.

Workout structure

• 3 min @ 55% (55w)
• 2X
  • 10 sec @ 170% (170w)
  • 50 sec @ 55% (55w)
• 1:30 min @ 65% (65w)
• 1:30 min @ 76% (76w)
• 2 min @ 55% (55w)
• 2 min @ 90% (90w)
• 2 min @ 104% (104w)
• 8 min @ 75% (75w)
• 2X
  • 30 sec @ 113% (113w)
  • 1:45 min @ 90% (90w)
  • 1:45 min @ 76% (76w)
• 30 sec @ 113% (113w)
• 1:20 min @ 65% (65w)
• 1:20 min @ 56% (56w)
• 1:20 min @ 46% (46w)