Tempo

VASA Aerobic 6 x (100,75,50,25 descend pace)

  • Swimming
  • 54mTime
  • 4546Stress
  • 7.03Intensity
  • 377Popularity

About this workout

This tempo workout features descending intervals at 80% FTP, designed to build aerobic durability and push your aerobic threshold. A perfect mid-week staple, it offers a solid way to extend your endurance without overcooking ahead of tougher sessions.

MPETRI

Workout structure

  • 14 min @ 75% (75w)
  • Rest 10 sec
  • 2:10 min @ 80% (80w)
  • Rest 10 sec
  • 1:35 min @ 90% (90w)
  • Rest 10 sec
  • 55 sec @ 100% (100w)
  • Rest 10 sec
  • 25 sec @ 110% (110w)
  • Rest 20 sec
  • 2:10 min @ 80% (80w)
  • Rest 10 sec
  • 1:35 min @ 90% (90w)
  • Rest 10 sec
  • 55 sec @ 100% (100w)
  • Rest 10 sec
  • 25 sec @ 110% (110w)
  • Rest 20 sec
  • 2:10 min @ 80% (80w)
  • Rest 10 sec
  • 1:35 min @ 90% (90w)
  • Rest 10 sec
  • 55 sec @ 100% (100w)
  • Rest 10 sec
  • 25 sec @ 110% (110w)
  • Rest 20 sec
  • 2:10 min @ 80% (80w)
  • Rest 10 sec
  • 1:35 min @ 90% (90w)
  • Rest 10 sec
  • 55 sec @ 100% (100w)
  • Rest 10 sec
  • 25 sec @ 110% (110w)
  • Rest 20 sec
  • 2:10 min @ 80% (80w)
  • Rest 10 sec
  • 1:35 min @ 90% (90w)
  • Rest 10 sec
  • 55 sec @ 100% (100w)
  • Rest 10 sec
  • 25 sec @ 110% (110w)
  • Rest 20 sec
  • 2:10 min @ 80% (80w)
  • Rest 10 sec
  • 1:35 min @ 90% (90w)
  • Rest 10 sec
  • 55 sec @ 100% (100w)
  • Rest 10 sec
  • 25 sec @ 110% (110w)
  • Rest 15 sec
  • 5 min @ 75% (75w)