Tempo

3.3

  • Cycling
  • 1h 30mTime
  • 103Stress
  • 0.83Intensity
  • 2,433Popularity

About this workout

This tempo workout features a steady main set of two 20-minute intervals at 90% FTP, perfect for building aerobic durability and preparing for those long climbs or sustained efforts in group rides. It’s a classic mid-week staple that balances intensity with recovery to keep you sharp without overcooking your legs.

Borislav

Workout structure

  • 3 min @ 50% (50w)
  • 3 min @ 70% (70w)
  • 2 min @ 90% (90w)
  • 5 min @ 40% (40w)
  • 2X
    • 20 min @ 90% (90w)
    • Rest 7 min @ 40% (40w)
  • 20 min @ 90% (90w)
  • 3 min @ 40% (40w)