Tempo_Surges
- Cycling
- 2h 13mTime
- 149Stress
- 0.82Intensity
- 25Popularity
About this workout
This workout focuses on sustained tempo efforts with surges, designed to build aerobic durability while preparing you for those critical moments in long rides or races. A great mid-week staple, it balances intensity and endurance to keep you strong for the final push.
Workout structure
- 5 min @ 45% (45w)
- 1 min @ 50% (50w)
- 1:30 min @ 55% (55w)
- 1:30 min @ 60% (60w)
- 3 min @ 80% (80w)
- 2 min @ 50% (50w)
- 45 sec @ 85% (85w)
- 15 sec @ 90% (90w)
- 10 min @ 55% (55w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 10 min @ 55% (55w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 10 min @ 55% (55w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 10 min @ 55% (55w)