Tempo

1h Tempo Control

  • Cycling
  • 1h 6mTime
  • 59Stress
  • 0.73Intensity
  • 25Popularity

About this workout

This 1-hour tempo workout features 4 sets of 5 minutes at 90% FTP, perfect for building your aerobic durability and sub-threshold endurance—ideal for those mid-week rides or stretching out climbs. Incorporate this 212 tempo session into your routine to develop a solid, steady pace that won't leave you gasping for air.

Stian Horne

Workout structure

  • Warm-Up 10 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
  • Free-ride 1 min @ 60% (60w)
  • 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 @ 40% (40w)
  • Cooldown 5 min @ 65-40% (65-40w) 100 rpm