Tempo

20 minute row

  • Cycling
  • 20mTime
  • 24Stress
  • 0.85Intensity
  • 85Popularity

About this workout

This 20-minute tempo workout, featuring 3 sets of 2 minutes at 88.5% FTP with short recoveries, builds your aerobic durability for those mid-week rides or steady efforts. It's a classic way to improve your sustained power without burning out, perfect for prepping for a 20-minute FTP test or mastering the 40/20 protocol.

jonathancolledge

Workout structure

  • 2 min @ 81% (81w)
  • 5 min @ 88% (88w)
  • 3X
    • 1 min @ 71% (71w)
    • 2 min @ 88% (88w)
  • 1 min @ 71% (71w)
  • 2 min @ 95% (95w)
  • 1 min @ 81% (81w)