180' Tempo

• Cycling
• 3h 0mTime
• 159Stress
• 0.73Intensity
• 17Popularity

About this workout

This 180-minute tempo workout features 16 intervals of 5 minutes at 80% FTP with 5-minute recoveries, perfect for building your aerobic durability and preparing for those long climbs or steady group rides. It's a classic mid-week staple that delivers solid gains without the fatigue of harder efforts, making it ideal for maintaining a steady pace on race day.

Workout structure

• Warm-Up 5 min @ 50-70% (50-70w)
• Active 5 min @ 70-80% (70-80w)
• 16X
  • 5 min @ 80-65% (80-65w)
  • 5 min @ 65-80% (65-80w)
• 5 min @ 80-70% (80-70w)
• 5 min @ 70-50% (70-50w)