11 - 1 - 2025 (indoor)

• Cycling
• 2h 0mTime
• 104Stress
• 0.72Intensity
• 16Popularity

About this workout

This tempo workout features a solid main set of 4 × 5 minutes at 85% FTP, perfect for building aerobic durability and sub-threshold endurance. It's a classic mid-week staple that helps prepare you for those longer group rides or sustained climbs, ensuring you’re ready to tackle the demands of racing and training alike.

Workout structure

• 10 min @ 30-55% (30-55w)
• 2 min @ 70% (70w)
• 2 min @ 85% (85w)
• 1 min @ 100% (100w)
• 4X
  • 5 min @ 60% (60w)
  • 4:30 min @ 85% (85w)
  • 30 sec @ 115% (115w)
• 20 min @ 60% (60w)
• 10X
  • 1:30 min @ 90% (90w)
  • 30 sec @ 50% (50w)
• 25 min @ 60% (60w)