Tempo

3 x 15 @ 90% SS (47m Total)

  • Cycling
  • 1h 8mTime
  • 82Stress
  • 0.85Intensity
  • 15Popularity

About this workout

This solid tempo workout features a main set of 5 x 2 minutes at 90% FTP, perfect for developing aerobic durability and keeping you strong on those mid-week rides. It's an ideal choice for building your endurance without overcooking, making it a classic staple for any cyclist looking to stretch out climbs or maintain pace during group rides.

stuarthardy

Workout structure

  • Warm-Up 5 min @ 50-70% (50-70w)
  • Active 1 min @ 85% (85w)
  • Active 30 sec @ 65% (65w)
  • Active 1 min @ 95% (95w)
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 105% (105w)
  • Active 2 min @ 60% (60w)
  • Active 15 min @ 90% (90w)
  • Active 4 min @ 60% (60w)
  • 5X
    • Active 2 min @ 90% (90w)
    • Active 1 min @ 95% (95w) 90 rpm
  • Active 4 min @ 60% (60w)
  • Active 15 min @ 90% (90w)
  • Cooldown 4:30 min @ 70-50% (70-50w)