Tempo

Z2-Z3-SS L

  • Cycling
  • 2h 3mTime
  • 118Stress
  • 0.76Intensity
  • 85Popularity

About this workout

This tempo workout alternates between steady efforts at 85% FTP and short recoveries, striking a balance between Z2 and Z3 training for improved aerobic durability. Perfect for mid-week sessions or building endurance for longer climbs, it's a classic choice that delivers solid results without excessive fatigue.

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Workout structure

  • Warm-Up 10 min @ 40-85% (40-85w)
  • Active 3 min @ 61% (61w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 3 min @ 91% (91w)
  • Active 3 min @ 78% (78w)
  • Active 5 min @ 70% (70w)
  • Active 3 min @ 91% (91w)
  • Active 4 min @ 70% (70w)
  • 4X
    • Active 30 sec @ 100% (100w)
    • Rest 30 sec @ 70% (70w)
  • Active 4 min @ 70% (70w)
  • 8X
    • Active 3 min @ 85% (85w)
    • Rest 2 min @ 61% (61w)
  • Active 5 min @ 70% (70w)
  • 5X
    • Active 3 min @ 80% (80w)
    • Active 30 sec @ 95% (95w)
    • Active 1:30 min @ 61% (61w)
  • Cooldown 8:30 min @ 61-40% (61-40w)