Tempo

Τεχνική Πεταλιάσματος στο Aerobic threashold 3x16 & 2χ8min

  • Cycling
  • 1h 28mTime
  • 104Stress
  • 0.84Intensity
  • 195Popularity

About this workout

This workout focuses on tempo intervals to build your aerobic threshold, featuring 3 sets of 3-minute efforts at 90% FTP that mimic the sustained output needed during group rides and climbing efforts. It's a solid, time-efficient session for boosting endurance without overcooking, making it a perfect mid-week staple.

petrakis.petros

Workout structure

  • 10 min @ 40% (40w) 70 rpm
  • 1 min @ 40% (40w)
  • Sitting 3 min @ 90% (90w) 110 rpm
  • 3X
    • Standing 1 min @ 93% (93w) 110 rpm
    • Sitting 3 min @ 90% (90w) 90 rpm
  • Standing 1 min @ 93% (93w) 110 rpm
  • 2 min @ 40% (40w)
  • 4X
    • Left 1 min @ 90% (90w) 90 rpm
    • Right 1 min @ 93% (93w) 90 rpm
  • 2 min @ 40% (40w)
  • Sitting back 3 min @ 90% (90w) 110 rpm
  • 3X
    • Sitting nose 1 min @ 93% (93w) 110 rpm
    • Sitting back 3 min @ 90% (90w) 90 rpm
  • Sitting nose 1 min @ 93% (93w) 110 rpm
  • 2 min @ 40% (40w)
  • 4X
    • Left 1 min @ 90% (90w) 90 rpm
    • Right 1 min @ 93% (93w) 90 rpm
  • 2 min @ 40% (40w)
  • Push 3 min @ 90% (90w) 110 rpm
  • 3X
    • Pull 1 min @ 93% (93w) 110 rpm
    • Push 3 min @ 90% (90w) 90 rpm
  • Pull 1 min @ 93% (93w) 110 rpm
  • 5 min @ 40% (40w)