workout cnm 8 febrer - 90 minuts
- Cycling
- 1h 30mTime
- 96Stress
- 0.80Intensity
- 30Popularity
About this workout
This tempo workout features a solid main set of 5×4 minutes at 85% FTP, making it a bread-and-butter session for building aerobic durability—perfect for those mid-week rides or when you're stretching out climbs. It's a great alternative to the 3x8 or 3x15 workouts, striking that balance between push and recovery for sustained efforts without the fatigue overload.
Workout structure
- 4 min @ 45% (45w)
- 4 min @ 55% (55w)
- 4 min @ 65% (65w)
- 4 min @ 75% (75w)
- 4 min @ 85% (85w)
- 3 min @ 55% (55w)
- 1:30 min @ 95% (95w)
- 5 min @ 85% (85w)
- 1 min @ 105% (105w)
- 4 min @ 85% (85w)
- 30 sec @ 115% (115w)
- 3 min @ 55% (55w)
- 1:30 min @ 95% (95w)
- 5 min @ 85% (85w)
- 1 min @ 105% (105w)
- 4 min @ 85% (85w)
- 30 sec @ 115% (115w)
- 3 min @ 55% (55w)
- 1:30 min @ 95% (95w)
- 5 min @ 85% (85w)
- 1 min @ 105% (105w)
- 4 min @ 85% (85w)
- 30 sec @ 115% (115w)
- 3 min @ 55% (55w)
- 1:30 min @ 95% (95w)
- 5 min @ 85% (85w)
- 1 min @ 105% (105w)
- 4 min @ 85% (85w)
- 30 sec @ 115% (115w)
- 10 min @ 55-45% (55-45w)