Tempo

Z3 intervalos 15min

  • Cycling
  • 1h 45mTime
  • 117Stress
  • 0.82Intensity
  • 25Popularity

About this workout

This Z3 tempo workout features a solid main set of 4 × 15-minute intervals at 89.9% FTP, perfect for developing aerobic durability and sub-threshold endurance. It's a classic mid-week staple that will prepare you for sustained efforts on long climbs or during group rides.

URI BASA

Workout structure

  • 5 min @ 60% (60w)
  • 2 min @ 75% (75w)
  • 2 min @ 90% (90w)
  • 2 min @ 105% (105w)
  • 4X
    • 5 min @ 50% (50w)
    • 15 min @ 90% (90w)
  • Rest 5 min @ 50% (50w)
  • 9 min @ 60% (60w)