Tempo

11 Mesociclo 2 Power - Lezione 1

  • Cycling
  • 1h 23mTime
  • 83Stress
  • 0.77Intensity
  • 81Popularity

About this workout

This tempo workout features a solid main set of 10 intervals at 90% FTP, pushing your critical power while providing essential aerobic durability. It's a classic mid-week staple that builds the endurance you need for longer rides and helps sustain effort during group rides or races.

IlFusar

Workout structure

  • Warm-Up 13 min @ 25-35% (25-35w) 108 rpm
  • Active 4:20 min @ 45% (45w) 110 rpm
  • Active 50 sec @ 65% (65w) 55 rpm
  • Active 1:40 min @ 90% (90w) 45 rpm
  • Active 1 min @ 90% (90w) 50 rpm
  • Active 1 min @ 90% (90w) 55 rpm
  • Active 1 min @ 90% (90w) 60 rpm
  • Active 1 min @ 90% (90w) 65 rpm
  • Active 1 min @ 90% (90w) 70 rpm
  • Active 1 min @ 90% (90w) 75 rpm
  • Active 1 min @ 90% (90w) 80 rpm
  • Active 1 min @ 90% (90w) 85 rpm
  • Active 1 min @ 90% (90w) 90 rpm
  • Active 2:55 min @ 25% (25w) 95 rpm
  • Active 1:55 min @ 90% (90w) 45 rpm
  • Active 1 min @ 90% (90w) 90 rpm
  • Active 2:10 min @ 90% (90w) 45 rpm
  • Active 2:10 min @ 90% (90w) 90 rpm
  • Active 3 min @ 90% (90w) 45 rpm
  • Active 3 min @ 90% (90w) 90 rpm
  • Active 6:10 min @ 25% (25w) 95 rpm
  • Active 1:40 min @ 85% (85w) 55 rpm
  • Active 1 min @ 95% (95w) 60 rpm
  • Active 1 min @ 105% (105w) 65 rpm
  • Active 1 min @ 115% (115w) 70 rpm
  • Active 2 min @ 25% (25w) 95 rpm
  • Active 1 min @ 85% (85w) 55 rpm
  • Active 1 min @ 95% (95w) 60 rpm
  • Active 1 min @ 105% (105w) 65 rpm
  • Active 1 min @ 115% (115w) 70 rpm
  • Active 2:40 min @ 25% (25w) 95 rpm
  • Active 1:20 min @ 75% (75w) 55 rpm
  • Active 1 min @ 85% (85w) 60 rpm
  • Active 1 min @ 95% (95w) 65 rpm
  • Active 50 sec @ 105% (105w) 70 rpm
  • Active 2:10 min @ 20% (20w) 95 rpm
  • Active 1:5 min @ 75% (75w) 55 rpm
  • Active 1 min @ 85% (85w) 60 rpm
  • Active 1 min @ 95% (95w) 65 rpm
  • Active 1 min @ 105% (105w) 70 rpm
  • Active 4:10 min @ 45% (45w) 110 rpm
  • Cooldown 4:10 min @ 30-25% (30-25w) 90 rpm