Tempo

Zwift - Ironman 70.3 - Cadence Bursts

  • Cycling
  • 1h 22mTime
  • 83Stress
  • 0.78Intensity
  • 15Popularity

About this workout

This workout features tempo intervals with 14 × 4-minute efforts at 80% FTP, perfect for building that aerobic durability needed for longer rides or a solid performance in events like Ironman 70.3. It’s a classic mid-week staple that prepares you for sustained efforts in group rides or races while keeping recovery in check.

Sibs

Workout structure

  • Active 10 min @ 25-75% (25-75w) 85 rpm
  • 3X
    • Active 1 min @ 75% (75w) 110 rpm
    • Active 1 min @ 50% (50w) 80 rpm
  • 14X
    • Active 30 sec @ 100% (100w) 110 rpm
    • Active 3:30 min @ 80% (80w) 90 rpm
  • Active 10 min @ 75-25% (75-25w) 85 rpm