Tempo

17 - Spiked Tempo

  • Cycling
  • 1h 7mTime
  • 73Stress
  • 0.81Intensity
  • 146Popularity

About this workout

This 17 - Spiked Tempo workout features a classic format with two sets of 2 × 7 minutes at 83% FTP, designed to build your aerobic durability while pushing the sweet spot. Perfect for mid-week rides or preparing for longer climbs, it provides solid gains without overcooking your legs.

Macsen

Workout structure

  • 1:12 min @ 42% (42w)
  • 1:12 min @ 50% (50w)
  • 1:12 min @ 56% (56w)
  • 1:12 min @ 62% (62w)
  • 1:12 min @ 70% (70w)
  • 1 min @ 50% (50w)
  • 1 min @ 109% (109w)
  • 2 min @ 50% (50w)
  • 4 min @ 90% (90w)
  • 3 min @ 50% (50w)
  • 2X
    • 7 min @ 83% (83w)
    • 3 min @ 95% (95w)
  • 5 min @ 50% (50w)
  • 2X
    • 7 min @ 83% (83w)
    • 3 min @ 95% (95w)
  • 5 min @ 50% (50w)