Tempo

20 Min Warmup Pre Workout Morning Ride Tempo Interval 1x 80%FTP 3x85%FTP 3x90%FTP

  • Cycling
  • 20mTime
  • 13Stress
  • 0.62Intensity
  • 40Popularity

About this workout

This 20-minute steady tempo session is a perfect pre-workout boost, priming your body with sustained efforts at 80-90% FTP. Ideal for building aerobic durability, it fits seamlessly into your mid-week routine or as a warm-up before tackling a 40/20 or FTP test.

fritzmann

Workout structure

  • 2 min @ 45% (45w) 70-85 rpm
  • 2:30 min @ 55% (55w) 75-90 rpm
  • 3 min @ 60% (60w) 75-90 rpm
  • 45 sec @ 80% (80w) 75-90 rpm
  • 1:15 min @ 55% (55w) 80-90 rpm
  • 1 min @ 85% (85w) 65-75 rpm
  • 1:15 min @ 55% (55w) 80-90 rpm
  • 1 min @ 90% (90w) 65-75 rpm
  • 2 min @ 60% (60w) 80-90 rpm
  • 1:45 min @ 58% (58w) 70-88 rpm
  • 1:45 min @ 45% (45w) 80-90 rpm
  • 1:45 min @ 40% (40w)