Tempo

TT TUNE UP / W6D3 / Endurance #3

  • Cycling
  • 1h 6mTime
  • 60Stress
  • 0.74Intensity
  • 160Popularity

About this workout

This tempo workout features a solid main set of 2 × 5 minutes at 90% FTP with recoveries, perfect for building aerobic durability and preparing for those mid-week group rides. It’s a classic way to boost endurance without overcooking, ensuring you're ready for those longer efforts when the road gets tough.

joromerao

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
    • Rest 1 min @ 50% (50w)
  • 5 min @ 60-75% (60-75w)
  • 20 sec @ 110% (110w)
  • 5 min @ 75-60% (75-60w)
  • 2X
    • 5 min @ 90% (90w) 100 rpm
    • Rest 5 min @ 60% (60w)
  • 2X
    • 1 min @ 85% (85w) 110 rpm
    • Rest 1 min @ 50% (50w)
  • 5 min @ 75-45% (75-45w)