Tempo

15-Z1-10x(45-Z4-45-Z1)-3-Z1-10-Z3-5Z1

  • Cycling
  • 43mTime
  • 30Stress
  • 0.65Intensity
  • 15Popularity

About this workout

This tempo workout features a solid main set of 10 intervals at 89.8% FTP, ideal for building aerobic durability without overcooking, making it a classic mid-week staple. Perfect for sustaining pace during group rides and training your body to handle long climbs, this session will keep your endurance engine primed.

juanrancho

Workout structure

  • Warm-Up 5 min @ 37% (37w)
  • 5 min @ 37-49% (37-49w)
  • 10X
    • Cooldown 45 sec @ 90% (90w)
    • Rest 45 sec @ 49% (49w)
  • 3 min @ 49% (49w)
  • 10 min @ 69% (69w)
  • 5 min @ 49-37% (49-37w)