Tempo

VASA 70.3 Week 1 Workout 3

  • Swimming
  • 33mTime
  • 5737Stress
  • 10.10Intensity
  • 68Popularity

About this workout

This workout focuses on sustained tempo efforts with 3 x 3 minutes at 80% FTP, perfect for building aerobic durability and preparing for longer races. It’s a great mid-week staple to keep your endurance sharp and your pacing on point for those challenging climbs or group rides.

akrochmal

Workout structure

  • 2 min @ 70% (70w)
  • Rest 30 sec
  • 4 min @ 70% (70w)
  • Rest 30 sec
  • 3 min @ 80% (80w)
  • Rest 15 sec
  • 30 sec @ 80% (80w)
  • Rest 30 sec
  • 30 sec @ 85% (85w)
  • Rest 30 sec
  • 30 sec @ 95% (95w)
  • Rest 30 sec
  • 30 sec @ 105% (105w)
  • Rest 30 sec
  • 3 min @ 80% (80w)
  • Rest 15 sec
  • 30 sec @ 80% (80w)
  • Rest 30 sec
  • 30 sec @ 85% (85w)
  • Rest 30 sec
  • 30 sec @ 95% (95w)
  • Rest 30 sec
  • 30 sec @ 105% (105w)
  • Rest 30 sec
  • 3 min @ 80% (80w)
  • Rest 15 sec
  • 30 sec @ 80% (80w)
  • Rest 30 sec
  • 30 sec @ 85% (85w)
  • Rest 30 sec
  • 30 sec @ 95% (95w)
  • Rest 30 sec
  • 30 sec @ 105% (105w)
  • Rest 30 sec
  • 5 min @ 70% (70w)