Week 1 day 3

• Cycling
• 4h 25mTime
• 263Stress
• 0.77Intensity
• 220Popularity

About this workout

This tempo workout, featuring 3 sets of 10 intervals at 90% FTP, builds your aerobic durability while keeping the effort manageable for a mid-week staple. Perfect for those looking to stretch out climbs or maintain a steady pace during group rides without overcooking for the weekend.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• 10X
  • 2 min @ 75% (75w)
• 15 min @ 75% (75w)
• 10X
  • 1 min @ 90% (90w)
  • 2 min @ 75% (75w)
• 10 min @ 90% (90w)
• 10 min @ 50% (50w)
• 5 min @ 60% (60w)
• 20X
  • 1 min @ 75% (75w)
• 15 min @ 75% (75w)
• 10X
  • 1 min @ 90% (90w)
  • 2 min @ 75% (75w)
• 10 min @ 90% (90w)
• 5 min @ 50% (50w)
• 20X
  • 1 min @ 75% (75w)
• 15 min @ 75% (75w)
• 10X
  • 1 min @ 90% (90w)
  • 2 min @ 75% (75w)
• 10 min @ 90% (90w)
• 10 min @ 50% (50w)