Tempo

Zwift - Ironman 70.3 - SZRGWO 01.3

  • Cycling
  • 51mTime
  • 64Stress
  • 0.87Intensity
  • 25Popularity

About this workout

This tempo workout features a solid main set of 2×5 minutes at 89% FTP, perfect for building aerobic durability and sustaining effort during long races like the Ironman 70.3. It's a classic mid-week staple that complements your training for group rides and helps you stretch out climbs without overcooking.

Sibs

Workout structure

  • Active 1 min @ 25% (25w) 85 rpm
  • Active 1 min @ 36% (36w) 85 rpm
  • Active 1 min @ 47% (47w) 85 rpm
  • Active 1 min @ 58% (58w) 85 rpm
  • Active 1 min @ 69% (69w) 85 rpm
  • Active 1 min @ 90% (90w) 85 rpm
  • 2X
    • Active 5 min @ 89% (89w)
    • Active 3 min @ 95% (95w)
    • Active 1 min @ 110% (110w)
  • Active 2 min @ 65% (65w)
  • Active 5 min @ 89% (89w)
  • Active 3 min @ 95% (95w)
  • Active 1 min @ 110% (110w)
  • Active 1 min @ 65% (65w)
  • Active 5 min @ 90% (90w)
  • Active 2 min @ 50% (50w)
  • Active 3 min @ 90% (90w)
  • Active 1 min @ 75% (75w) 85 rpm
  • Active 1 min @ 68% (68w) 85 rpm
  • Active 1 min @ 61% (61w) 85 rpm
  • Active 1 min @ 53% (53w) 85 rpm
  • Active 1 min @ 40% (40w) 85 rpm