Tempo

2/12/2025

  • Swimming
  • 22mTime
  • 575Stress
  • 3.92Intensity
  • 30Popularity

About this workout

This tempo workout, featuring 5 × 90 seconds at 80% FTP with short 15-second recoveries, builds your aerobic durability and prepares you for sustained efforts during long climbs or mid-week rides. It's a classic staple for enhancing your endurance without overcooking your legs.

Kozulya

Workout structure

  • 3 min @ 60-70% (60-70w)
  • Rest 15 sec
  • 2 min @ 60-70% (60-70w)
  • Rest 15 sec
  • 2X
    • 30 sec @ 80-110% (80-110w)
    • Rest 10 sec
  • 2X
    • 30 sec @ 80-110% (80-110w)
    • Rest 10 sec
  • 5X
    • 1:30 min @ 80% (80w)
    • Rest 15 sec
  • 1:30 min @ 80% (80w)
  • 1 min
  • 3 min @ 75-60% (75-60w)