VASA HR 25's

• Swimming
• 50mTime
• 32Stress
• 0.62Intensity
• 30Popularity

About this workout

This tempo workout features a steady effort with short bursts at 80% FTP, perfect for building aerobic durability and preparing for those mid-week group rides. Think of it as a solid foundation for your threshold HR, helping to increase your endurance while keeping the intensity manageable.

Workout structure

• 5 min @ 60% (60w)
• 3X
  • 30 sec @ 80% (80w)
  • Rest 15 sec @ 1% (1w)
• 30 sec @ 60% (60w)
• 2X
  • Rest 15 sec @ 1% (1w)
  • 30 sec @ 90% (90w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 60% (60w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 100% (100w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 60% (60w)
• 3X
  • Rest 15 sec @ 1% (1w)
  • 30 sec @ 80% (80w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 60% (60w)
• 2X
  • Rest 15 sec @ 1% (1w)
  • 30 sec @ 90% (90w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 60% (60w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 100% (100w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 60% (60w)
• 3X
  • Rest 15 sec @ 1% (1w)
  • 30 sec @ 80% (80w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 60% (60w)
• 2X
  • Rest 15 sec @ 1% (1w)
  • 30 sec @ 90% (90w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 60% (60w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 100% (100w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 60% (60w)
• 3X
  • Rest 15 sec @ 1% (1w)
  • 30 sec @ 80% (80w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 60% (60w)
• 2X
  • Rest 15 sec @ 1% (1w)
  • 30 sec @ 90% (90w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 60% (60w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 100% (100w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 60% (60w)
• 3X
  • Rest 15 sec @ 1% (1w)
  • 30 sec @ 80% (80w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 60% (60w)
• 2X
  • Rest 15 sec @ 1% (1w)
  • 30 sec @ 90% (90w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 60% (60w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 100% (100w)
• Rest 15 sec @ 1% (1w)
• 30 sec @ 60% (60w)
• 3X
  • Rest 15 sec @ 1% (1w)
  • 3:30 min @ 70% (70w)
• Rest 15 sec @ 1% (1w)