Two+ hours

• Cycling
• 2h 6mTime
• 124Stress
• 0.77Intensity
• 95Popularity

About this workout

This tempo workout features three sets of sustained efforts that build your aerobic durability while keeping you below threshold. It's a mid-week staple for stretching out climbs and preparing for longer rides without overcooking your legs.

Workout structure

• 15X
  • 1 min @ 80% (80w)
  • Rest 1 min @ 70% (70w)
• 5 min @ 85% (85w)
• 2 min @ 65% (65w)
• 15X
  • 1 min @ 80% (80w)
  • Rest 1 min @ 70% (70w)
• 5 min @ 85% (85w)
• 2 min @ 65% (65w)
• 15X
  • 1 min @ 80% (80w)
  • Rest 1 min @ 70% (70w)
• 8X
  • 1 min @ 90% (90w)
  • Rest 1 min @ 65% (65w)
• 2 min @ 65% (65w)
• 4 min @ 90% (90w)