Tempo

Z3 Only x2

  • Cycling
  • 2h 5mTime
  • 134Stress
  • 0.80Intensity
  • 115Popularity

About this workout

This Z3 tempo workout focuses on building aerobic durability with sustained efforts at 80% FTP, making it a solid mid-week staple for those looking to stretch out climbs or maintain a steady pace on longer rides. Perfect for improving your endurance without overcooking, it’s a classic way to keep your fitness sharp.

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