15-Spiked Tempo

• Cycling
• 1h 7mTime
• 75Stress
• 0.82Intensity
• 30Popularity

About this workout

The 15-Spiked Tempo workout delivers a solid threshold challenge, with two sets of 7-minute intervals at 82.8% FTP that build stamina for sustained efforts like weekly group rides and time trials. It’s a perfect blend of intensity and recovery, allowing you to sharpen your performance without overcooking your legs.

Workout structure

• 3 min @ 42% (42w)
• 3 min @ 65% (65w)
• 1 min @ 42% (42w)
• 1 min @ 113% (113w)
• 2 min @ 42% (42w)
• 4 min @ 98% (98w)
• 3 min @ 42% (42w)
• 2X
  • 7 min @ 83% (83w)
  • 3 min @ 98% (98w)
• 5 min @ 42% (42w)
• 2X
  • 7 min @ 83% (83w)
  • 3 min @ 98% (98w)
• 5 min @ 42% (42w)