2 x 15 Tempo / 2 x 5 FTP

• Cycling
• 1h 21mTime
• 80Stress
• 0.77Intensity
• 55Popularity

About this workout

This workout combines two sets of 15 minutes in tempo with two hard-hitting 5-minute efforts at 100% FTP, making it a solid choice for boosting your aerobic durability while also sharpening your sustained power for group rides and time trials. Perfect for mid-week training, it delivers a nice balance of intensity and recovery to keep your legs fresh for the weekend.

Workout structure

• 10 min @ 50% (50w)
• 9 min @ 72% (72w)
• 3 min @ 50% (50w)
• 15 min @ 82% (82w)
• 3 min @ 50% (50w)
• 15 min @ 84% (84w)
• 2X
  • 3 min @ 50% (50w)
  • 5 min @ 100% (100w)
• 10 min @ 50% (50w)