Tempo

20/15/10/5 Aerobic blocks with 1/1' fast/easy to finish

  • Cycling
  • 2h 0mTime
  • 106Stress
  • 0.73Intensity
  • 45Popularity

About this workout

This workout features a classic tempo block with 8 intervals at 93% FTP to build aerobic durability and prepare you for sustained efforts during climbs or long rides. It's a solid choice for mid-week training, allowing you to push your limits without overcooking for the weekend's group rides.

thomashughes515

Workout structure

  • Warm-Up 20 min @ 50-70% (50-70w)
  • Active 2 min @ 56% (56w)
  • 8X
    • Active 15 sec @ 98% (98w)
    • Rest 30 sec @ 57% (57w)
  • Active 20 min @ 77% (77w)
  • Active 5 min @ 58% (58w)
  • Active 15 min @ 79% (79w)
  • Active 5 min @ 58% (58w)
  • Active 10 min @ 81% (81w)
  • Active 5 min @ 58% (58w)
  • Active 5 min @ 82% (82w)
  • Active 5 min @ 58% (58w)
  • 8X
    • Active 1 min @ 93% (93w)
    • Rest 1 min @ 63% (63w)
  • Cooldown 6 min @ 65-45% (65-45w)