Tempo

2x5,2 SST + 2x6,4 steps

  • Cycling
  • 1h 15mTime
  • 72Stress
  • 0.76Intensity
  • 31Popularity

About this workout

This tempo workout features a classic structure with two sets of 5 minutes at 85% FTP, making it a great mid-week staple for building aerobic durability without overcooking. Perfect for those looking to improve their sustained power for longer climbs or maintain a solid pace during group rides, this session delivers high training returns for the effort.

cpunerd

Workout structure

  • 2 min @ 50-55% (50-55w)
  • 2 min @ 55-60% (55-60w)
  • 2 min @ 60-65% (60-65w)
  • 2 min @ 65-70% (65-70w)
  • 2 min @ 70-75% (70-75w)
  • 10 min @ 75% (75w)
  • 1 min @ 50% (50w)
  • 30 sec @ 100% (100w)
  • 1:30 min @ 50% (50w)
  • 30 sec @ 110% (110w)
  • 1:30 min @ 50% (50w)
  • 30 sec @ 120% (120w)
  • 1:30 min @ 50% (50w)
  • 3 min @ 75% (75w)
  • 1 min @ 50% (50w)
  • 2X
    • 5 min @ 85% (85w)
    • Rest 2 min @ 60% (60w)
  • 1 min @ 50% (50w)
  • 4 min @ 75% (75w)
  • 1 min @ 50% (50w)
  • 1 min @ 65-73% (65-73w)
  • 1 min @ 73-81% (73-81w)
  • 1 min @ 81-89% (81-89w)
  • 1 min @ 89-97% (89-97w)
  • 1 min @ 97-105% (97-105w)
  • 1 min @ 105-113% (105-113w)
  • 1 min @ 50% (50w)
  • 2 min @ 75% (75w)
  • 1 min @ 50% (50w)
  • 1 min @ 65-73% (65-73w)
  • 1 min @ 73-81% (73-81w)
  • 1 min @ 81-89% (81-89w)
  • 1 min @ 89-97% (89-97w)
  • 1 min @ 97-105% (97-105w)
  • 1 min @ 105-113% (105-113w)
  • 1 min @ 80-75% (80-75w)
  • 1 min @ 75-70% (75-70w)
  • 1 min @ 70-65% (70-65w)
  • 1 min @ 65-60% (65-60w)
  • 1 min @ 60-55% (60-55w)
  • 1 min @ 55-50% (55-50w)
  • 1 min @ 50-45% (50-45w)
  • 1 min @ 45-40% (45-40w)