Tempo_Bursts

• Cycling
• 1h 12mTime
• 62Stress
• 0.72Intensity
• 16Popularity

About this workout

This 72-minute workout features classic tempo bursts, with two sets of 4-minute intervals at 81% FTP to build your aerobic durability just below threshold. It's a solid mid-week staple that keeps your legs fresh for those longer climbs and prepares you for sustaining pace on weekend group rides.

Workout structure

• 5 min @ 45% (45w)
• 4X
  • 3 min @ 65% (65w)
  • 30 sec @ 91% (91w)
• 3 min @ 45% (45w)
• 2X
  • 4 min @ 81% (81w)
  • 1 min @ 109% (109w)
• 4 min @ 45% (45w)
• 2X
  • 4 min @ 81% (81w)
  • 1 min @ 109% (109w)
• 4 min @ 45% (45w)
• 4X
  • 3 min @ 65% (65w)
  • 30 sec @ 91% (91w)
• 8 min @ 40% (40w)