Tempo

z2plus 4 to 7 z4 30s

  • Cycling
  • 39mTime
  • 34Stress
  • 0.72Intensity
  • 30Popularity

About this workout

This workout features a solid tempo with bursts of intensity, including 4 × 30 seconds at 100% FTP to build that hard kick for closing gaps or sprinting to the finish. It's a great mid-week staple for enhancing aerobic durability while still pushing your limits.

ScottF

Workout structure

  • Active 1 min @ 33% (33w)
  • Active 2:30 min @ 32-75% (32-75w)
  • Active 30 sec @ 86% (86w)
  • Active 40 sec @ 50% (50w)
  • Active 20 sec @ 109% (109w)
  • Active 1 min @ 50% (50w)
  • Active 4 min @ 76% (76w)
  • Active 30 sec @ 100% (100w)
  • Active 1 min @ 50% (50w)
  • Active 5 min @ 76% (76w)
  • Active 30 sec @ 100% (100w)
  • Active 1 min @ 50% (50w)
  • Active 6 min @ 76% (76w)
  • Active 30 sec @ 100% (100w)
  • Active 1 min @ 50% (50w)
  • Active 7 min @ 76% (76w)
  • Active 30 sec @ 100% (100w)
  • Active 1 min @ 50% (50w)
  • Cooldown 5 min @ 65-33% (65-33w)