tempo

11/6/16

  • Cycling
  • 30mTime
  • 24Stress
  • 0.69Intensity
  • 958Popularity

About this workout

This tempo workout focuses on sustained efforts with four intervals at 80% FTP, ideal for building aerobic durability and preparing for longer climbs or steady group rides. It's a mid-week staple that balances endurance and intensity without pushing you over the edge.

BRM

Workout structure

  • 1 min @ 30% (30w)
  • 1 min @ 40% (40w)
  • 2 min @ 50% (50w)
  • 2 min @ 60% (60w)
  • 2 min @ 70% (70w)
  • 2 min @ 80% (80w)
  • 4X
    • 30 sec @ 90% (90w)
    • 30 sec @ 50% (50w)
  • 4X
    • 1 min @ 50% (50w)
    • 2 min @ 80% (80w)
  • 1 min @ 50% (50w)
  • 3 min @ 30% (30w)