Two training sessions a week

• Cycling
• 1h 1mTime
• 65Stress
• 0.80Intensity
• 35Popularity

About this workout

This tempo workout features 7 intervals of 5 minutes at 90% FTP, punctuated by 2-minute recoveries, making it a bread-and-butter session for enhancing your aerobic durability. Perfect for mid-week training when you want to build stamina without overcooking, this session fits seamlessly into your routine for group rides or race prep.

Workout structure

• 30 sec @ 45% (45w)
• 30 sec @ 49% (49w)
• 30 sec @ 53% (53w)
• 30 sec @ 57% (57w)
• 30 sec @ 61% (61w)
• 30 sec @ 65% (65w)
• 30 sec @ 68% (68w)
• 30 sec @ 72% (72w)
• 30 sec @ 76% (76w)
• 30 sec @ 80% (80w)
• 30 sec @ 84% (84w)
• 30 sec @ 88% (88w)
• 1 min @ 50% (50w)
• 7X
  • 5 min @ 90% (90w)
  • 2 min @ 50% (50w)
• 5 min @ 45% (45w)