Tempo

VASA - Strength - 60 minutes

  • Swimming
  • 1hTime
  • 65Stress
  • 0.81Intensity
  • 180Popularity

About this workout

This 60-minute tempo workout features a main set of 3 × 5 minutes at 90% FTP, perfect for building aerobic durability and laying the foundation for longer climbs. It's a solid mid-week staple that keeps you strong without overcooking, ensuring you’re ready for the demands of group rides or race day.

shawneclark

Workout structure

  • Warm-Up 10 min @ 65% (65w)
  • 2 min @ 90% (90w)
  • Cooldown 1 min @ 50% (50w)
  • 2 min @ 95% (95w)
  • 3X
    • 1 min @ 50% (50w)
    • 2 min @ 100% (100w)
  • 1 min @ 50% (50w)
  • 5 min @ 80% (80w)
  • 2 min @ 50% (50w)
  • 5 min @ 85% (85w)
  • 3X
    • 2 min @ 50% (50w)
    • 5 min @ 90% (90w)
  • 2 min @ 50% (50w)