Tempo

12x1min_80%_1X0.5min_110%_2X0.25min_120%

  • Cycling
  • 1hTime
  • 42Stress
  • 0.65Intensity
  • 155Popularity

About this workout

This workout features a solid main set of 12 one-minute efforts at 80% FTP, perfect for building your aerobic durability and stamina for those mid-week rides. It's a classic routine that helps you maintain a steady pace while preparing for longer climbs or sustained group ride efforts.

cbarquero3012

Workout structure

  • Warm up 10 min @ 50-70% (50-70w) 80-90 rpm
  • 12X
    • Intervals 1 min @ 80% (80w) 80-90 rpm
    • Rest 2 min @ 55% (55w)
  • Intervals 30 sec @ 110% (110w) 80-90 rpm
  • Rest 2:30 min @ 50% (50w) 80-90 rpm
  • 2X
    • Intervals 15 sec @ 120% (120w) 80-90 rpm
    • Rest 45 sec @ 50% (50w)
  • Cool down 9 min @ 70-50% (70-50w) 80-90 rpm