Tempo

3 hour course

  • Cycling
  • 2h 48mTime
  • 150Stress
  • 0.73Intensity
  • 15Popularity

About this workout

This 3-hour tempo workout, featuring 16×60 seconds at 84.7% FTP with short recoveries, builds your aerobic durability and prepares you for those mid-week group rides. It's a classic, time-efficient way to boost your endurance without overcooking, making it an ideal staple for any training plan.

DaveAlbert

Workout structure

  • 1 min @ 37% (37w) -6.1%
  • 1 min @ 51% (51w) -1.5%
  • 1 min @ 50% (50w) -0.4%
  • 1 min @ 51% (51w) 0%
  • 1 min @ 54% (54w) 0.2%
  • 1 min @ 74% (74w) 4%
  • 1 min @ 85% (85w) 7.1%
  • 1 min @ 85% (85w) 8.5%
  • 1 min @ 83% (83w) 7.4%
  • 1 min @ 69% (69w) 3.7%
  • 1 min @ 82% (82w) 2.7%
  • 1 min @ 95% (95w) 3.7%
  • 1 min @ 43% (43w) 3.1%
  • 1 min @ 31% (31w) 1.1%
  • 1 min @ 75% (75w) 3.8%
  • 1 min @ 70% (70w) -1.1%
  • 1 min @ 70% (70w) -3.9%
  • 1 min @ 70% (70w) -5.2%
  • 1 min @ 78% (78w) -1.3%
  • 1 min @ 90% (90w) 12.7%
  • 1 min @ 88% (88w) 15.3%
  • 1 min @ 73% (73w) -5.7%
  • 1 min @ 66% (66w) -1.9%
  • 1 min @ 67% (67w) -0.3%
  • 1 min @ 63% (63w) -0.2%
  • 1 min @ 67% (67w) 1%
  • 1 min @ 86% (86w) 5.1%
  • 1 min @ 90% (90w) 7%
  • 1 min @ 84% (84w) 8%
  • 1 min @ 85% (85w) 7.7%
  • 1 min @ 72% (72w) 1.7%
  • 1 min @ 87% (87w) 4.4%
  • 1 min @ 74% (74w) 4.2%
  • 1 min @ 64% (64w) 1.4%
  • 1 min @ 82% (82w) 3.4%
  • 1 min @ 66% (66w) -1.7%
  • 1 min @ 66% (66w) -3.6%
  • 1 min @ 61% (61w) -6.2%
  • 1 min @ 75% (75w) 1.2%
  • 1 min @ 90% (90w) 13.1%
  • 1 min @ 96% (96w) 11.2%
  • 1 min @ 61% (61w) -5.7%
  • 1 min @ 60% (60w) -0.9%
  • 1 min @ 53% (53w) -0.5%
  • 1 min @ 57% (57w) -0.2%
  • 1 min @ 65% (65w) 1.3%
  • 1 min @ 77% (77w) 4.9%
  • 1 min @ 76% (76w) 6.8%
  • 1 min @ 75% (75w) 8.5%
  • 1 min @ 76% (76w) 7.7%
  • 1 min @ 72% (72w) 3.7%
  • 1 min @ 78% (78w) 2.7%
  • 1 min @ 80% (80w) 4.5%
  • 1 min @ 70% (70w) 2.5%
  • 1 min @ 86% (86w) 2.7%
  • 1 min @ 84% (84w) 0%
  • 1 min @ 76% (76w) -3.6%
  • 1 min @ 85% (85w) -4.7%
  • 1 min @ 81% (81w) -2.9%
  • 1 min @ 87% (87w) 11.9%
  • 1 min @ 86% (86w) 16.6%
  • 1 min @ 69% (69w) -4.4%
  • 1 min @ 52% (52w) -3.5%
  • 1 min @ 44% (44w) -0.4%
  • 1 min @ 30% (30w) 0.1%
  • 1 min @ 52% (52w) -0.2%
  • 1 min @ 40% (40w) 0.9%
  • 1 min @ 61% (61w) 4.2%
  • 1 min @ 66% (66w) 6.7%
  • 1 min @ 70% (70w) 7.3%
  • 1 min @ 72% (72w) 7.7%
  • 1 min @ 72% (72w) 8%
  • 1 min @ 68% (68w) 2.3%
  • 1 min @ 82% (82w) 3.5%
  • 1 min @ 71% (71w) 3.5%
  • 1 min @ 76% (76w) 2.2%
  • 1 min @ 72% (72w) 3.5%
  • 1 min @ 70% (70w) -0.2%
  • 1 min @ 68% (68w) -3.5%
  • 1 min @ 68% (68w) -4.5%
  • 1 min @ 72% (72w) -3.4%
  • 1 min @ 105% (105w) 12.6%
  • 1 min @ 97% (97w) 15.1%
  • 1 min @ 64% (64w) -5.8%
  • 1 min @ 63% (63w) -1.4%
  • 1 min @ 62% (62w) -0.5%
  • 1 min @ 59% (59w) -0.2%
  • 1 min @ 65% (65w) 1%
  • 1 min @ 73% (73w) 4.8%
  • 1 min @ 79% (79w) 7%
  • 1 min @ 75% (75w) 8.7%
  • 1 min @ 74% (74w) 7.5%
  • 1 min @ 71% (71w) 4.9%
  • 1 min @ 67% (67w) 1.9%
  • 1 min @ 73% (73w) 5.1%
  • 1 min @ 71% (71w) 3.6%
  • 1 min @ 75% (75w) 1.6%
  • 1 min @ 74% (74w) 2.1%
  • 1 min @ 65% (65w) -2.8%
  • 1 min @ 65% (65w) -2.6%
  • 1 min @ 64% (64w) -6.2%
  • 1 min @ 90% (90w) 5.3%
  • 1 min @ 83% (83w) 15.7%
  • 1 min @ 80% (80w) 4.5%
  • 1 min @ 57% (57w) -5.5%
  • 1 min @ 58% (58w) -0.6%
  • 1 min @ 58% (58w) -0.5%
  • 1 min @ 62% (62w) -0.1%
  • 1 min @ 75% (75w) 1.9%
  • 1 min @ 72% (72w) 5.2%
  • 1 min @ 82% (82w) 6.8%
  • 1 min @ 78% (78w) 7.7%
  • 1 min @ 83% (83w) 8%
  • 1 min @ 70% (70w) 2%
  • 1 min @ 83% (83w) 4%
  • 1 min @ 71% (71w) 3.5%
  • 1 min @ 67% (67w) 1.8%
  • 1 min @ 80% (80w) 3.6%
  • 1 min @ 58% (58w) -0.6%
  • 1 min @ 55% (55w) -3.6%
  • 1 min @ 60% (60w) -4.6%
  • 1 min @ 73% (73w) -3.4%
  • 1 min @ 82% (82w) 11.6%
  • 1 min @ 79% (79w) 18.1%
  • 3 min @ 63% (63w) -1.4%
  • 1 min @ 30% (30w) 0.6%
  • 1 min @ 51% (51w) -0.5%
  • 1 min @ 58% (58w) -0.1%
  • 1 min @ 63% (63w) 0.6%
  • 1 min @ 67% (67w) 4.5%
  • 1 min @ 74% (74w) 7.2%
  • 1 min @ 75% (75w) 8.4%
  • 1 min @ 71% (71w) 7.5%
  • 1 min @ 71% (71w) 6.8%
  • 1 min @ 55% (55w) 1.3%
  • 1 min @ 79% (79w) 4.4%
  • 1 min @ 76% (76w) 4%
  • 1 min @ 58% (58w) 1.2%
  • 1 min @ 84% (84w) 3.8%
  • 1 min @ 69% (69w) -1.3%
  • 1 min @ 70% (70w) -3.9%
  • 1 min @ 70% (70w) -5.6%
  • 1 min @ 77% (77w) -0.5%
  • 1 min @ 78% (78w) 12%
  • 1 min @ 80% (80w) 16.6%
  • 1 min @ 66% (66w) -3.8%
  • 1 min @ 67% (67w) -4%
  • 1 min @ 63% (63w) -0.4%
  • 1 min @ 63% (63w) 0.1%
  • 1 min @ 63% (63w) 0.1%
  • 1 min @ 71% (71w) 3.7%
  • 1 min @ 72% (72w) 7.1%
  • 1 min @ 73% (73w) 7.8%
  • 1 min @ 74% (74w) 7.7%
  • 1 min @ 75% (75w) 7.3%
  • 1 min @ 70% (70w) 1.6%
  • 1 min @ 80% (80w) 4.5%
  • 1 min @ 71% (71w) 4%
  • 1 min @ 65% (65w) 1.4%
  • 1 min @ 94% (94w) 3.4%
  • 1 min @ 67% (67w) -2.1%
  • 1 min @ 78% (78w) -3.2%
  • 1 min @ 76% (76w) -6.1%
  • 1 min @ 75% (75w) 2%
  • 1 min @ 74% (74w) 12.7%
  • 1 min @ 78% (78w) 16.5%
  • 48 sec @ 46% (46w) -2.8%