Tempo

19 Mesociclo 3 Agility - Lezione 1

  • Cycling
  • 1h 25mTime
  • 67Stress
  • 0.68Intensity
  • 60Popularity

About this workout

This workout features a classic tempo session with 5 sets of 30 seconds at 90% FTP, pushing your aerobic durability while keeping the overall intensity manageable. Perfect for mid-week training to build endurance and prepare for those sustained efforts in group rides or tough climbs.

IlFusar

Workout structure

  • Warm-Up 6:30 min @ 20-40% (20-40w) 102 rpm
  • Active 8:45 min @ 40% (40w) 108 rpm
  • Active 55 sec @ 85% (85w) 105 rpm
  • Active 2 min @ 90% (90w) 105 rpm
  • Active 2:5 min @ 90% (90w) 110 rpm
  • Active 1:55 min @ 90% (90w) 115 rpm
  • Active 1:55 min @ 90% (90w) 120 rpm
  • Active 2:40 min @ 20% (20w) 100 rpm
  • Active 22 sec @ 75% (75w) 105 rpm
  • Active 2:1 min @ 85% (85w) 105 rpm
  • Active 1:57 min @ 90% (90w) 110 rpm
  • Active 2:5 min @ 90% (90w) 115 rpm
  • Active 1:57 min @ 90% (90w) 120 rpm
  • Active 6:8 min @ 20% (20w) 100 rpm
  • Active 25 sec @ 90% (90w) 120 rpm
  • Active 28 sec @ 50% (50w) 80 rpm
  • Active 30 sec @ 90% (90w) 120 rpm
  • Active 32 sec @ 80% (80w) 110 rpm
  • Active 28 sec @ 90% (90w) 120 rpm
  • Active 30 sec @ 80% (80w) 110 rpm
  • Active 30 sec @ 90% (90w) 120 rpm
  • Active 32 sec @ 80% (80w) 110 rpm
  • Active 29 sec @ 90% (90w) 120 rpm
  • Active 29 sec @ 80% (80w) 110 rpm
  • 5X
    • Active 30 sec @ 90% (90w) 120 rpm
    • Active 30 sec @ 80% (80w) 110 rpm
  • Active 6:55 min @ 20% (20w) 95 rpm
  • Active 1:7 min @ 45% (45w) 105 rpm
  • Active 20 sec @ 50% (50w) 110 rpm
  • Active 17 sec @ 45% (45w) 100 rpm
  • Active 13 sec @ 50% (50w) 110 rpm
  • Active 17 sec @ 45% (45w) 100 rpm
  • Active 21 sec @ 50% (50w) 110 rpm
  • Active 22 sec @ 45% (45w) 100 rpm
  • Active 20 sec @ 50% (50w) 110 rpm
  • Active 19 sec @ 45% (45w) 100 rpm
  • Active 21 sec @ 50% (50w) 110 rpm
  • Active 18 sec @ 45% (45w) 100 rpm
  • Active 20 sec @ 50% (50w) 110 rpm
  • Active 2:31 min @ 45% (45w) 95 rpm
  • Active 21 sec @ 50% (50w) 110 rpm
  • Active 19 sec @ 45% (45w) 100 rpm
  • Active 19 sec @ 50% (50w) 110 rpm
  • Active 20 sec @ 45% (45w) 100 rpm
  • Active 24 sec @ 50% (50w) 110 rpm
  • Active 16 sec @ 45% (45w) 100 rpm
  • Active 21 sec @ 50% (50w) 110 rpm
  • Active 19 sec @ 45% (45w) 100 rpm
  • Active 25 sec @ 50% (50w) 110 rpm
  • Active 17 sec @ 45% (45w) 100 rpm
  • Active 28 sec @ 50% (50w) 110 rpm
  • Active 22 sec @ 45% (45w) 100 rpm
  • Active 22 sec @ 50% (50w) 110 rpm
  • Active 12 sec @ 45% (45w) 100 rpm
  • Active 4:36 min @ 20% (20w) 95 rpm
  • Active 50 sec @ 70% (70w) 100 rpm
  • Active 50 sec @ 75% (75w) 108 rpm
  • Active 1:10 min @ 80% (80w) 108 rpm
  • Active 2:55 min @ 85% (85w) 108 rpm
  • Cooldown 5:5 min @ 30% (30w) 90 rpm