Tempo

1. Endurance Strength Development

  • Cycling
  • 1h 5mTime
  • 61Stress
  • 0.75Intensity
  • 530Popularity

About this workout

This workout features a classic tempo focus with 2 × 40 sec efforts at 80% FTP, perfect for building that sub-threshold endurance needed for stretching out climbs or maintaining pace during long group rides. It's a solid staple for enhancing your aerobic durability while keeping fatigue in check, making it ideal for mid-week training or foundational endurance development.

Polo_1272

Workout structure

  • Warm-Up 5 min @ 45-80% (45-80w)
  • 2X
    • Active 40 sec @ 80% (80w) 65 rpm
    • Rest 20 sec @ 55% (55w) 90 rpm
  • Active 1 min @ 55% (55w)
  • Active 4 min @ 83% (83w) 65 rpm
  • Rest 2 min @ 55% (55w) 90 rpm
  • Active 4 min @ 83% (83w) 60 rpm
  • Rest 2 min @ 55% (55w) 90 rpm
  • Active 4 min @ 83% (83w) 55 rpm
  • Rest 2 min @ 55% (55w) 90 rpm
  • Active 4 min @ 83% (83w) 65 rpm
  • Rest 2 min @ 55% (55w) 90 rpm
  • Active 4 min @ 83% (83w) 60 rpm
  • Rest 2 min @ 55% (55w) 90 rpm
  • Active 4 min @ 83% (83w) 55 rpm
  • Rest 2 min @ 55% (55w) 90 rpm
  • Active 4 min @ 83% (83w) 65 rpm
  • Rest 2 min @ 55% (55w) 90 rpm
  • Active 4 min @ 83% (83w) 60 rpm
  • Rest 2 min @ 55% (55w) 90 rpm
  • Active 4 min @ 83% (83w) 55 rpm
  • Rest 2 min @ 55% (55w) 90 rpm
  • Cooldown 3 min @ 75-55% (75-55w)