Tempo

ZWIFT (Base Builder 2021 HRS)

  • Cycling
  • 1h 28mTime
  • 72Stress
  • 0.70Intensity
  • 110Popularity

About this workout

This workout features a steady main set of 2 × 10 minutes at 81.4% FTP with 5-minute recoveries, perfect for building aerobic durability and preparing for those long climbs. Ideal for time-crunched riders, it's a classic mid-week staple that keeps your engine running smoothly without pushing you over the edge.

arw72

Workout structure

  • 10 min @ 40-65% (40-65w)
  • 2:30 min @ 65% (65w) 90 rpm
  • 2:30 min @ 65% (65w)
  • 2:30 min @ 65% (65w) 95 rpm
  • 2:30 min @ 65% (65w)
  • 2:30 min @ 65% (65w) 100 rpm
  • 2:30 min @ 65% (65w)
  • 2:30 min @ 65% (65w) 90 rpm
  • 2X
    • 10 min @ 81% (81w)
    • 5 min @ 65% (65w)
  • 3X
    • 5 min @ 60-80% (60-80w)
    • 2 min @ 65% (65w)
  • 5 min @ 60-80% (60-80w)
  • 5 min @ 65-40% (65-40w)