Tempo

1,1_TeamSemper

  • Cycling
  • 1h 30mTime
  • 71Stress
  • 0.69Intensity
  • 30Popularity

About this workout

This tempo workout, featuring 10x2 minute efforts at 80% FTP with 2-minute recoveries, is a classic choice for building aerobic durability and enhancing your endurance for those longer group rides. It's an essential mid-week staple that keeps you strong and steady, preparing you for the demands of climbing and sustained efforts.

jrowland74

Workout structure

  • 2 min @ 53% (53w)
  • 2 min @ 60% (60w)
  • 2 min @ 68% (68w)
  • 2 min @ 75% (75w)
  • 1 min @ 30% (30w)
  • 2 min @ 68% (68w)
  • 2 min @ 80% (80w)
  • 2 min @ 30% (30w)
  • 2 min @ 75% (75w)
  • 2 min @ 85% (85w)
  • 5X
    • 2 min @ 30% (30w)
    • 2 min @ 80% (80w)
  • 2 min @ 30% (30w)
  • 3 min @ 60% (60w)
  • 4 min @ 30% (30w)
  • 2X
    • 3 min @ 68% (68w)
    • 1 min @ 100% (100w)
  • 2 min @ 30% (30w)
  • 3 min @ 80% (80w)
  • 1 min @ 30% (30w)
  • 2X
    • 1 min @ 100% (100w)
    • 2 min @ 80% (80w)
  • 3X
    • 2 min @ 30% (30w)
    • 2 min @ 80% (80w)
    • 1 min @ 81% (81w)
  • 2 min @ 30% (30w)
  • 2 min @ 60% (60w)
  • 3 min @ 53% (53w)