tempo

10wk FTP W5D4

  • Cycling
  • 1h 35mTime
  • 96Stress
  • 0.78Intensity
  • 50Popularity

About this workout

This workout features a classic tempo main set of two 12-minute efforts at 88% FTP, perfect for building sub-threshold endurance to sustain your pace during group rides or time trials. It's an essential session for boosting your FTP, much like what you’d expect from an MVDP FTP test, with solid recovery periods to keep you fresh.

PIERCE

Workout structure

  • 2:30 min @ 50% (50w)
  • 2:30 min @ 54% (54w)
  • 2:30 min @ 58% (58w)
  • 2:30 min @ 62% (62w)
  • 2:30 min @ 64% (64w)
  • 2:30 min @ 67% (67w)
  • 5 min @ 88% (88w)
  • 2 min @ 73% (73w)
  • 2 min @ 88% (88w)
  • 1 min @ 100% (100w)
  • 2X
    • 12 min @ 88% (88w)
    • 8 min @ 52% (52w)
  • 5X
    • 2 min @ 100% (100w)
    • 3 min @ 52% (52w)
  • 1 min @ 65% (65w)
  • 1 min @ 62% (62w)
  • 1 min @ 59% (59w)
  • 1 min @ 56% (56w)
  • 1 min @ 52% (52w)