Tempo

30’ (4’ 80% 1’ 30% 4’ 85% 1’ 30%)

  • Cycling
  • 32mTime
  • 31Stress
  • 0.76Intensity
  • 31Popularity

About this workout

This tempo workout features three solid intervals at 80% FTP, perfect for building aerobic durability while keeping the effort manageable. It's a classic mid-week staple that helps sustain your performance on those longer climbs or during steady-state group rides without overcooking.

xtsiorvala

Workout structure

  • START 1 min @ 50% (50w)
  • 161 - 170 watt 4 min @ 80% (80w)
  • Easy 1 min @ 30% (30w)
  • MAX 4 min @ 85% (85w)
  • Off 1 min @ 30% (30w)
  • MAX 4 min @ 80% (80w)
  • END 1 min @ 30% (30w)
  • 4 min @ 85% (85w)
  • 1 min @ 30% (30w)
  • 4 min @ 80% (80w)
  • 1 min @ 30% (30w)
  • 4 min @ 85% (85w)
  • 1 min @ 30% (30w)
  • 1 min @ 50% (50w)