Z3_2x40_Z5_10s_surges
- Cycling
- 2h 6mTime
- 150Stress
- 0.84Intensity
- 25Popularity
About this workout
This classic tempo workout features sustained efforts at 88% FTP, perfect for building aerobic durability while simulating the demands of longer climbs and steady group rides. It's a time-efficient way to enhance your endurance without overcooking, making it a staple for any mid-week training schedule.
Workout structure
- 5 min @ 45% (45w)
- 1 min @ 50% (50w)
- 1:30 min @ 55% (55w)
- 1:30 min @ 60% (60w)
- 3 min @ 80% (80w)
- 2 min @ 50% (50w)
- 45 sec @ 85% (85w)
- 15 sec @ 90% (90w)
- 5 min @ 55% (55w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 10 min @ 55% (55w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 2X
- 2 min @ 88% (88w)
- 10 sec @ 120% (120w)
- 10 min @ 55% (55w)