Tempo

#36 TT Strength Reps Set 3

  • Cycling
  • 1h 4mTime
  • 61Stress
  • 0.75Intensity
  • 120Popularity

About this workout

This workout features a classic tempo set of 4 × 7 minutes at 90% FTP, perfect for building aerobic durability while maintaining a solid pace for group rides or time trials. It’s an excellent mid-week staple to boost your endurance without pushing too hard, allowing you to recover well for tougher sessions ahead.

usenet

Workout structure

  • 29 sec @ 25% (25w)
  • 29 sec @ 29% (29w)
  • 29 sec @ 31% (31w)
  • 29 sec @ 33% (33w)
  • 29 sec @ 36% (36w)
  • 29 sec @ 38% (38w)
  • 29 sec @ 40% (40w)
  • 29 sec @ 43% (43w)
  • 29 sec @ 45% (45w)
  • 29 sec @ 48% (48w)
  • 29 sec @ 50% (50w)
  • 29 sec @ 52% (52w)
  • 29 sec @ 55% (55w)
  • 29 sec @ 57% (57w)
  • 29 sec @ 60% (60w)
  • 29 sec @ 62% (62w)
  • 29 sec @ 64% (64w)
  • 29 sec @ 67% (67w)
  • 29 sec @ 69% (69w)
  • 29 sec @ 71% (71w)
  • 20 sec @ 75% (75w)
  • 4X
    • 5 min @ 50% (50w)
    • 7 min @ 90% (90w)
    • Free-ride 20 sec @ 60% (60w)
  • 50 sec @ 50% (50w)
  • 50 sec @ 44% (44w)
  • 50 sec @ 40% (40w)
  • 50 sec @ 35% (35w)
  • 50 sec @ 31% (31w)
  • 50 sec @ 25% (25w)