tempo

3 hours

  • Cycling
  • 3h 20mTime
  • 193Stress
  • 0.76Intensity
  • 25Popularity

About this workout

This classic tempo workout of 10 x 7-minute efforts at 90% FTP builds your aerobic durability, making it a perfect mid-week staple for those longer group rides or stretching out climbs. It's a solid way to develop sub-threshold endurance without overcooking, ensuring you stay strong when the pace heats up.

TK

Workout structure

  • 10 min @ 50% (50w)
  • 10 min @ 60% (60w)
  • 10X
    • 1 min @ 100% (100w)
    • 1 min @ 50% (50w)
  • 10 min @ 60% (60w)
  • 10X
    • 30 sec @ 60% (60w)
    • 1:30 min @ 50% (50w)
  • 10 min @ 65% (65w)
  • 10X
    • 7 min @ 90% (90w)
    • 3 min @ 50% (50w)
  • 5 min @ 60% (60w)
  • 5 min @ 55% (55w)
  • 5 min @ 50% (50w)
  • 5 min @ 45% (45w)