Z2 rises 20s z4 15s z5
- Cycling
- 59mTime
- 52Stress
- 0.73Intensity
- 15Popularity
About this workout
This workout features a classic mix of tempo efforts with short bursts at 102% FTP, perfect for building your aerobic durability while sharpening your top-end punch. Ideal for those mid-week training sessions or preparing for race kicks, it provides a solid return on investment without overcooking.
Workout structure
- Active 30 sec @ 36% (36w)
- Active 1 min @ 51% (51w)
- Active 2 min @ 50-74% (50-74w)
- Active 20 sec @ 95% (95w)
- Active 2 min @ 70-91% (70-91w)
- Active 20 sec @ 110% (110w)
- Active 1 min @ 50% (50w)
- Active 4 min @ 64-81% (64-81w)
- Active 20 sec @ 102% (102w)
- Active 4 min @ 63-80% (63-80w)
- Active 15 sec @ 115% (115w)
- Active 1 min @ 50% (50w)
- Active 4 min @ 64-81% (64-81w)
- Active 20 sec @ 102% (102w)
- Active 4 min @ 63-80% (63-80w)
- Active 15 sec @ 115% (115w)
- Active 1 min @ 50% (50w)
- Active 4 min @ 64-81% (64-81w)
- Active 20 sec @ 102% (102w)
- Active 4 min @ 63-80% (63-80w)
- Active 15 sec @ 115% (115w)
- Active 1 min @ 50% (50w)
- Active 4 min @ 64-81% (64-81w)
- Active 20 sec @ 102% (102w)
- Active 4 min @ 63-80% (63-80w)
- Active 15 sec @ 115% (115w)
- Active 1 min @ 50% (50w)
- Active 4 min @ 64-81% (64-81w)
- Active 20 sec @ 102% (102w)
- Active 4 min @ 63-80% (63-80w)
- Active 15 sec @ 115% (115w)
- Active 1 min @ 50% (50w)
- Cooldown 4 min @ 65-40% (65-40w)