Tempo

13mar2

  • Cycling
  • 1hTime
  • 49Stress
  • 0.70Intensity
  • 60Popularity

About this workout

This tempo workout features a solid main set of 6 intervals at 85% FTP, designed to build aerobic durability while keeping the effort manageable. Perfect for those mid-week rides, it helps stretch out your endurance for longer climbs and prepares you for sustained efforts on group rides.

jpatanegra

Workout structure

  • 5 min @ 30-60% (30-60w) 75-80 rpm
  • 2:30 min @ 50-65% (50-65w) 80-85 rpm
  • 1:30 min @ 55-75% (55-75w) 85-90 rpm
  • 1 min @ 60-80% (60-80w) 90-95 rpm
  • 2 min @ 70% (70w) 85-90 rpm
  • 4 min @ 60-80% (60-80w) 80-85 rpm
  • 3 min @ 60-85% (60-85w) 85-90 rpm
  • 2 min @ 60-90% (60-90w) 90-95 rpm
  • 1 min @ 60-100% (60-100w) 95-100 rpm
  • 2 min @ 60% (60w) 80-85 rpm
  • 6X
    • 1 min @ 85% (85w) 90-95 rpm
    • Rest 1 min @ 60% (60w) 80-85 rpm
  • 2 min @ 70% (70w) 85-90 rpm
  • 1 min @ 100-60% (100-60w) 95-100 rpm
  • 2 min @ 90-60% (90-60w) 90-95 rpm
  • 3 min @ 80-60% (80-60w) 85-90 rpm
  • 4 min @ 70-60% (70-60w) 80-85 rpm
  • 1 min @ 60% (60w) 85-90 rpm
  • 2 min @ 70% (70w) 80-85 rpm
  • 1:15 min @ 100% (100w) 95-100 rpm
  • 2:15 min @ 70% (70w) 85-90 rpm
  • 30 sec @ 110% (110w) 100-105 rpm
  • Cooldown 5 min @ 60-30% (60-30w) 85-80 rpm