Tempo

25082021

Cycling
2h 0mTime
112Stress
0.75Intensity
20Popularity

About this workout

This tempo session features 12 intervals of 40 seconds at 90% FTP, pushing your aerobic durability just below threshold. It's a mid-week staple that builds endurance for those long climbs and helps you maintain a steady pace during demanding group rides.

klaw

Workout structure

5 min @ 55% (55w)
5 min @ 70% (70w)
5 min @ 90% (90w)
3 min @ 50% (50w)
12 min @ 78% (78w)
5 min @ 50% (50w)
20 sec @ 90% (90w)
40 sec @ 90% (90w)
20 sec @ 106% (106w)
40 sec @ 90% (90w)
20 sec @ 112% (112w)
40 sec @ 90% (90w)
20 sec @ 117% (117w)
40 sec @ 90% (90w)
3 min @ 50% (50w)
20 sec @ 90% (90w)
40 sec @ 90% (90w)
20 sec @ 106% (106w)
40 sec @ 90% (90w)
20 sec @ 112% (112w)
40 sec @ 90% (90w)
20 sec @ 117% (117w)
40 sec @ 90% (90w)
3 min @ 50% (50w)
20 sec @ 90% (90w)
40 sec @ 90% (90w)
20 sec @ 106% (106w)
40 sec @ 90% (90w)
20 sec @ 112% (112w)
40 sec @ 90% (90w)
20 sec @ 117% (117w)
40 sec @ 90% (90w)
3 min @ 50% (50w)
10 min @ 78% (78w)
53 min @ 70% (70w)
1 min @ 70-35% (70-35w)