Tempo

VASA TP(Aerobic) 3 X (250 pull, 150 swim build by 50, 100 - 25 fast/ 75 easy)

  • Swimming
  • 39mTime
  • 1441Stress
  • 4.69Intensity
  • 122Popularity

About this workout

This tempo workout features a solid main set of 3 x 5 minutes at 90% FTP, making it a great mid-week staple for building aerobic durability. Perfect for riders looking to maintain a strong pace during group rides or sustain effort in longer races, this session packs a punch without overcooking you.

MPETRI

Workout structure

  • 8 min @ 75% (75w)
  • Rest 20 sec
  • 4:30 min @ 90% (90w)
  • Rest 20 sec
  • 2:30 min @ 95% (95w)
  • Rest 20 sec
  • 1:50 min @ 85% (85w)
  • Rest 30 sec
  • 4:30 min @ 90% (90w)
  • Rest 20 sec
  • 2:30 min @ 95% (95w)
  • Rest 20 sec
  • 1:50 min @ 85% (85w)
  • Rest 30 sec
  • 4:30 min @ 90% (90w)
  • Rest 20 sec
  • 2:30 min @ 95% (95w)
  • Rest 20 sec
  • 1:50 min @ 85% (85w)
  • Rest 30 sec
  • 1 min @ 75% (75w)