Tempo

TT Tune-Up W5D6 - Endurance #3

  • Cycling
  • 1h 6mTime
  • 62Stress
  • 0.75Intensity
  • 151Popularity

About this workout

This workout features a solid tempo main set with 2 intervals of 5 minutes at 90% FTP, perfect for building aerobic durability and preparing for those sustained efforts in long group rides or time trials. It's a classic mid-week staple to enhance your endurance while keeping fatigue manageable, allowing you to hit your peak when it counts.

MostafaMossaad

Workout structure

  • 3 min @ 45-60% (45-60w)
  • 1 min @ 60% (60w)
  • 1 min @ 65% (65w)
  • 1 min @ 81% (81w)
  • 1 min @ 109% (109w)
  • 2 min @ 50% (50w)
  • 3 min @ 90% (90w)
  • 3 min @ 50% (50w)
  • 6X
    • 1 min @ 85% (85w) 110 rpm
    • 1 min @ 50% (50w) 85 rpm
  • 5 min @ 60-75% (60-75w)
  • 20 sec @ 110% (110w)
  • 5 min @ 75-60% (75-60w)
  • 2X
    • 5 min @ 90% (90w) 100 rpm
    • 5 min @ 60% (60w) 90 rpm
  • 2X
    • 1 min @ 85% (85w) 110 rpm
    • 1 min @ 50% (50w) 85 rpm
  • 5 min @ 75% (75w) 45 rpm