Z3 090% 1.0h 3x(12+3)

• Cycling
• 1h 2mTime
• 71Stress
• 0.83Intensity
• 20Popularity

About this workout

This tempo workout features 2 intervals of 12 minutes at 90% FTP, providing a solid aerobic durability boost while keeping the effort manageable. It's a classic mid-week staple that helps build your endurance for longer climbs and prepares you for those sustained efforts in group rides.

Workout structure

• 5 min @ 55% (55w)
• 5 min @ 65% (65w)
• 3 min @ 95% (95w)
• 4 min @ 60% (60w)
• 2X
  • 12 min @ 90% (90w)
  • 3 min @ 60% (60w)
• 12 min @ 90% (90w)
• 3 min @ 50% (50w)