Tempo

z2plus 6 to 9 z4 30s

  • Cycling
  • 47mTime
  • 42Stress
  • 0.73Intensity
  • 16Popularity

About this workout

This workout includes a solid tempo base with bursts of intensity, featuring 4 × 30 seconds at 100% FTP to build your z4 training and improve your power for race kicks. It's a great session for developing the ability to sustain effort while pushing through those painful intervals, perfect for mid-week training or preparing for a hard group ride.

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 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)
  • Active 8 min @ 76% (76w)
  • Active 30 sec @ 100% (100w)
  • Active 1 min @ 50% (50w)
  • Active 9 min @ 76% (76w)
  • Active 30 sec @ 100% (100w)
  • Active 1 min @ 50% (50w)
  • Cooldown 5 min @ 65-33% (65-33w)