Tempo

1x 12'/3' + 4 x 6'/3'

  • Cycling
  • 1h 1mTime
  • 59Stress
  • 0.76Intensity
  • 30Popularity

About this workout

This classic tempo workout features 4 × 6-minute efforts at 90% FTP, perfect for building aerobic durability while preparing for those long climbs or steady group rides. It's a bread-and-butter session that balances intensity and recovery, making it ideal for your mid-week staple or when you're looking to boost endurance without overcooking.

dr.polcar

Workout structure

  • 5 min @ 40% (40w)
  • 3 min @ 50% (50w)
  • 12 min @ 75% (75w)
  • 4X
    • Rest 3 min @ 50% (50w)
    • 6 min @ 90% (90w)
  • Rest 3 min @ 50% (50w)
  • 2 min @ 40% (40w)