Tempo

Zwift 70.3 Development

  • Cycling
  • 1h 2mTime
  • 65Stress
  • 0.79Intensity
  • 25Popularity

About this workout

This tempo workout features 5 sets of 2x2 minutes at 90% FTP, perfect for building aerobic durability and keeping you strong during long races like the 70.3. It's an essential mid-week staple that prepares you for sustained efforts on climbs and group rides without overdoing it.

CParko

Workout structure

  • 5 min @ 45% (45w)
  • 5X
    • 30 sec @ 100% (100w)
    • Rest 30 sec @ 55% (55w)
  • 2X
    • 2 min @ 90% (90w)
    • Rest 2 min @ 80% (80w)
  • 2 min @ 55% (55w)
  • 2X
    • 2 min @ 90% (90w)
    • Rest 2 min @ 80% (80w)
  • 2 min @ 55% (55w)
  • 2X
    • 2 min @ 90% (90w)
    • Rest 2 min @ 80% (80w)
  • 2 min @ 55% (55w)
  • 2X
    • 2 min @ 90% (90w)
    • Rest 2 min @ 80% (80w)
  • 2 min @ 55% (55w)
  • 2X
    • 2 min @ 90% (90w)
    • Rest 2 min @ 80% (80w)
  • 2 min @ 55% (55w)
  • 2 min @ 40% (40w)