Tempo

1h:30m Tempo Control

  • Cycling
  • 1h 30mTime
  • 74Stress
  • 0.70Intensity
  • 65Popularity

About this workout

This 90-minute tempo workout features 4 sets of 5 minutes at 90% FTP, perfect for building your aerobic durability without pushing too hard. Ideal for mid-week training or when you want to stretch out climbs while staying below threshold, this session is a classic way to keep your fitness sharp.

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Workout structure

  • Warm-Up 20 min @ 40-65% (40-65w) 100 rpm
  • 10X
    • Active 10 sec @ 80% (80w) 99 rpm
    • Rest 20 sec @ 76% (76w)
  • Active 5 min @ 52% (52w) 100 rpm
  • 10X
    • Active 10 sec @ 80% (80w) 99 rpm
    • Rest 20 sec @ 76% (76w)
  • Active 5 min @ 52% (52w) 100 rpm
  • 4X
    • Active 5 min @ 90% (90w) 110 rpm
    • Rest 2:30 min @ 53% (53w)
  • Cooldown 20 min @ 65-40% (65-40w) 100 rpm