Tempo

Z3 Only (TSS 69, IF0.8)

  • Cycling
  • 1h 5mTime
  • 69Stress
  • 0.80Intensity
  • 286Popularity

About this workout

This Z3 tempo workout, featuring 5-minute intervals at 80% FTP with short recoveries, builds your aerobic durability and prepares you for those mid-week group rides or long climbs. It's a solid choice for developing sustained power without overcooking, making it a staple in any training plan.

Shaun He

Workout structure

  • Warm-Up 5 min @ 50% (50w)
  • 3 min @ 70% (70w)
  • Cooldown 2 min @ 90% (90w)
  • 5X
    • 1 min @ 55% (55w)
    • 5 min @ 80% (80w)
    • 4 min @ 90% (90w)
  • 5 min @ 55% (55w)