VASA TP(Aerobic) 3 X (250 pull, 150 swim build by 50, 100 - 25 fast/ 75 easy) - Flaca 2
- Swimming
- 40mTime
- 1142Stress
- 4.12Intensity
- 200Popularity
About this workout
This tempo workout features a solid main set of 6 intervals at 88% FTP, perfect for developing sub-threshold endurance and maintaining a steady pace during long climbs or mid-week group rides. It's a classic choice for cyclists looking to build aerobic durability without overcooking their legs for the next day’s effort.
Workout structure
- 8:15 min @ 75% (75w)
- Rest 20 sec
- 4:45 min @ 85% (85w)
- Rest 20 sec
- 35 sec @ 85% (85w)
- Rest 35 sec @ 88% (88w)
- 35 sec @ 90% (90w)
- Rest 20 sec
- 30 sec @ 110% (110w)
- 1:45 min @ 75% (75w)
- 20 sec
- 4:45 min @ 85% (85w)
- 20 sec
- 35 sec @ 85% (85w)
- 35 sec @ 88% (88w)
- 35 sec @ 90% (90w)
- 20 sec
- 30 sec @ 110% (110w)
- 1:45 min @ 75% (75w)
- 20 sec
- 4:45 min @ 85% (85w)
- 20 sec
- 35 sec @ 85% (85w)
- 35 sec @ 88% (88w)
- 35 sec @ 90% (90w)
- 20 sec
- 30 sec @ 110% (110w)
- 1:45 min @ 75% (75w)
- 20 sec
- 2:30 min @ 50% (50w)