Tempo

z2plus 7 to 10 z4 30s

Cycling
51mTime
45Stress
0.73Intensity
41Popularity

About this workout

This tempo workout features a classic 4 × 30 sec at 100% FTP main set, perfect for building your kick and lactate tolerance, making it ideal for race kicks and closing gaps. Use this session to develop your z4 training and enhance your ability to sustain higher efforts without overcooking, keeping your legs fresh for upcoming rides.

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 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)
Active 10 min @ 76% (76w)
Active 30 sec @ 100% (100w)
Active 1 min @ 50% (50w)
Cooldown 5 min @ 65-33% (65-33w)