Tempo

Z2 rises with Z3 finale

Cycling
1h 32mTime
95Stress
0.79Intensity
55Popularity

About this workout

This classic workout starts with steady Z2 endurance to build your aerobic base, finishing with a tempo push that challenges your ability to sustain efforts just below threshold. Perfect for mid-week workouts or prepping for group rides, it balances fatigue management with effective training in the Z2 vs Z3 realm.

emilow

Workout structure

5 min @ 63% (63w)
5 min @ 75% (75w)
1 min @ 80% (80w)
45 sec @ 90% (90w)
30 sec @ 100% (100w)
15 sec @ 110% (110w)
4 min @ 75% (75w)
1 min @ 80% (80w)
45 sec @ 90% (90w)
30 sec @ 100% (100w)
15 sec @ 110% (110w)
4 min @ 75% (75w)
1 min @ 80% (80w)
45 sec @ 90% (90w)
30 sec @ 100% (100w)
15 sec @ 110% (110w)
4 min @ 75% (75w)
1 min @ 80% (80w)
45 sec @ 90% (90w)
30 sec @ 100% (100w)
15 sec @ 110% (110w)
4 min @ 75% (75w)
1 min @ 80% (80w)
45 sec @ 90% (90w)
30 sec @ 100% (100w)
15 sec @ 110% (110w)
4 min @ 75% (75w)
1 min @ 80% (80w)
45 sec @ 90% (90w)
30 sec @ 100% (100w)
15 sec @ 110% (110w)
4 min @ 75% (75w)
1 min @ 80% (80w)
45 sec @ 90% (90w)
30 sec @ 100% (100w)
15 sec @ 110% (110w)
4 min @ 75% (75w)
1 min @ 80% (80w)
45 sec @ 90% (90w)
30 sec @ 100% (100w)
15 sec @ 110% (110w)
4 min @ 75% (75w)
20 min @ 81% (81w)
10 min @ 45% (45w)