Tempo_Bursts

• Cycling
• 1h 47mTime
• 95Stress
• 0.73Intensity
• 15Popularity

About this workout

This workout features 3 sets of 3-minute bursts at 83% FTP, perfect for building your VO2 max and boosting your aerobic ceiling—ideal for those moments when the road kicks up or in the middle of a tough group ride. Incorporate these 212 tempo intervals into your routine to enhance your endurance while maintaining a solid pace without overcooking.

Workout structure

• 10 min @ 45-61% (45-61w)
• 20 min @ 68% (68w)
• 4 min @ 45% (45w)
• 3X
  • 2:30 min @ 83% (83w)
  • 45 sec @ 111% (111w)
• 4 min @ 45% (45w)
• 3X
  • 2:30 min @ 83% (83w)
  • 45 sec @ 111% (111w)
• 4 min @ 45% (45w)
• 3X
  • 2:30 min @ 83% (83w)
  • 45 sec @ 111% (111w)
• 8 min @ 45% (45w)
• 20 min @ 68% (68w)
• 8 min @ 43% (43w)