Tempo with10 sec bursts

• Swimming
• 20mTime
• 17Stress
• 0.70Intensity
• 15Popularity

About this workout

This workout combines sustained tempo efforts with 10-second bursts at 105% FTP to build your threshold power and lactate tolerance — perfect for those mid-week sessions where you need to bridge gaps or respond to attacks. It’s a classic way to develop the punch for race kicks or maintain pace during those critical moments in a group ride.

Workout structure

• 3 min @ 50-60% (50-60w)
• 15X
  • 10 sec @ 105% (105w)
  • Rest 50 sec @ 65% (65w)
• 2 min @ 60-50% (60-50w)