Tempo Z2/Z3 135 min

• Cycling
• 2h 15mTime
• 117Stress
• 0.72Intensity
• 30Popularity

About this workout

This tempo workout strikes a balance between Z2 and Z3, featuring sustained efforts at 85% FTP that build aerobic durability and endurance. It’s an essential mid-week staple for improving your threshold and preparing for longer climbs or steady group ride paces without pushing too hard.

Workout structure

• 4 min @ 50% (50w)
• 3 min @ 60% (60w)
• 2 min @ 70% (70w)
• 2 min @ 80% (80w)
• 1 min @ 100% (100w)
• 3 min @ 50% (50w)
• 2 min @ 60% (60w)
• 5 min @ 45% (45w)
• 2X
  • 5 min @ 65% (65w)
  • 7 min @ 75% (75w)
  • 5 min @ 85% (85w)
  • 7 min @ 75% (75w)
• 2 min @ 65% (65w)
• 5 min @ 45% (45w)
• 2X
  • 5 min @ 65% (65w)
  • 7 min @ 75% (75w)
  • 5 min @ 85% (85w)
  • 7 min @ 75% (75w)
• 2 min @ 65% (65w)
• 3 min @ 45% (45w)
• 2 min @ 65% (65w)
• 3 min @ 40% (40w)