Tempo

z2plus 8 to 11 z4 30s

  • Cycling
  • 55mTime
  • 49Stress
  • 0.73Intensity
  • 15Popularity

About this workout

This workout features a solid tempo build with intense z4 bursts, including 4 × 30 seconds at 100% FTP, designed to boost your lactate tolerance and push your limits. Ideal for ramping up your power for group rides or adding punch to your race efforts, this session strikes a balance between durability and intensity.

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 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)
  • Active 11 min @ 76% (76w)
  • Active 30 sec @ 100% (100w)
  • Active 1 min @ 50% (50w)
  • Cooldown 5 min @ 65-33% (65-33w)