TEMP-W3 (Tempo with Anaerobic Capacity intervals)

• Cycling
• 1h 30mTime
• 111Stress
• 0.86Intensity
• 105Popularity

About this workout

This workout combines tempo endurance with brutal anaerobic capacity intervals, featuring Billat-style bursts at 135% FTP to build your kick for closing gaps and sprinting power. Perfect for tough group rides or race day, it sharpens your top-end punch while still letting you develop solid aerobic durability.

Workout structure

• 15 min @ 65% (65w)
• 45 min @ 87% (87w)
• 3X
  • 2 min @ 135% (135w)
  • Rest 3 min @ 50% (50w)
• 15 min @ 65% (65w)