Tempo

Vasa - Descending 100's 90min

  • Swimming
  • 1h 30mTime
  • 96Stress
  • 0.80Intensity
  • 46Popularity

About this workout

The Vasa workout features a solid main set of descending 100's that builds aerobic durability and prepares you for those longer climbs or steady group rides. This mid-week staple delivers a high training return without overcooking, keeping your endurance sharp for race day or tough intervals.

Red712

Workout structure

  • Warm-Up 3:30 min @ 60% (60w)
  • 2X
    • Rest 15 sec @ 1% (1w)
    • 1:45 min @ 70% (70w)
  • Rest 15 sec @ 1% (1w)
  • 4X
    • Cooldown 50 sec @ 80% (80w)
    • Rest 10 sec @ 1% (1w)
  • 1:45 min @ 80% (80w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 90% (90w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 100% (100w)
  • Rest 15 sec @ 1% (1w)
  • Rest 1:45 min @ 80% (80w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 90% (90w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 100% (100w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 80% (80w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 90% (90w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 100% (100w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 80% (80w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 90% (90w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 100% (100w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 80% (80w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 90% (90w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 100% (100w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 80% (80w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 90% (90w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 100% (100w)
  • Rest 15 sec @ 1% (1w)
  • 1:45 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 1:45 min @ 90% (90w)
  • 15 sec @ 1% (1w)
  • 1:45 min @ 100% (100w)
  • 15 sec @ 1% (1w)
  • 1:45 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 1:45 min @ 90% (90w)
  • 15 sec @ 1% (1w)
  • 1:45 min @ 100% (100w)
  • 15 sec @ 1% (1w)
  • 1:45 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 1:45 min @ 90% (90w)
  • 15 sec @ 1% (1w)
  • 1:45 min @ 100% (100w)
  • 15 sec @ 1% (1w)
  • 1:45 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 1:45 min @ 90% (90w)
  • 15 sec @ 1% (1w)
  • 1:45 min @ 100% (100w)
  • 15 sec @ 1% (1w)
  • 1:45 min @ 80% (80w)
  • 15 sec @ 1% (1w)
  • 1:45 min @ 90% (90w)
  • 15 sec @ 1% (1w)
  • 1:45 min @ 100% (100w)
  • 3X
    • 15 sec @ 1% (1w)
    • 3:30 min @ 60% (60w)
  • 15 sec @ 1% (1w)
  • 1 min @ 50% (50w)