Tempo

Vader+1

  • Cycling
  • 1h 15mTime
  • 72Stress
  • 0.76Intensity
  • 15Popularity

About this workout

Vader+1 is a classic tempo workout that builds aerobic durability with sustained efforts, perfect for mid-week training or as a foundation for longer climbs. It's your go-to for developing that sub-threshold endurance while keeping the fatigue manageable, so you can tackle those group rides with confidence.

Paul Allan

Workout structure

  • Warm-Up 4 min @ 55-67% (55-67w)
  • 6:30 min @ 72% (72w)
  • Cooldown 3:30 min @ 60% (60w)
  • 7:30 min @ 78% (78w)
  • 2:45 min @ 58% (58w)
  • 4:30 min @ 85% (85w)
  • 2:30 min @ 58% (58w)
  • 4 min @ 87% (87w)
  • 2:30 min @ 58% (58w)
  • 3:30 min @ 91% (91w)
  • 4 min @ 58% (58w)
  • 3:30 min @ 91% (91w)
  • 2:30 min @ 58% (58w)
  • 4 min @ 87% (87w)
  • 2:30 min @ 58% (58w)
  • 4:30 min @ 85% (85w)
  • 2:45 min @ 58% (58w)
  • 7:30 min @ 78% (78w)
  • 2:45 min @ 65-40% (65-40w)