Zones 2 and 3 Build-Up

• Cycling
• 1h 21mTime
• 72Stress
• 0.73Intensity
• 1,312Popularity

About this workout

This workout features a solid tempo main set of 2×10 minutes at 80% FTP, perfect for building aerobic durability and preparing for longer climbs or steady group ride efforts. It’s a classic mid-week staple that allows you to push your boundaries without overcooking, ensuring you're ready for those 3x30s or 5x8/3 efforts ahead.

Workout structure

• 5 min @ 55% (55w)
• 2X
  • 10 min @ 70% (70w)
  • 1 min @ 55% (55w)
• 2X
  • 10 min @ 75% (75w)
  • 1 min @ 55% (55w)
• 2X
  • 10 min @ 80% (80w)
  • 1 min @ 55% (55w)
• 5 min @ 85% (85w)
• 5 min @ 55% (55w)