Tempo

3x 10'/3' + 4x 5'/3'

  • Cycling
  • 1h 24mTime
  • 75Stress
  • 0.73Intensity
  • 47Popularity

About this workout

This tempo workout features 4 sets of 5 minutes at 90% FTP, perfect for building sub-threshold endurance and improving your aerobic durability for those long climbs or mid-week group rides. It's a classic staple that balances intensity and recovery, making it ideal for riders looking to stretch their limits without overcooking.

dr.polcar

Workout structure

  • 5 min @ 40% (40w)
  • 5 min @ 50% (50w)
  • 3X
    • 10 min @ 75% (75w)
    • Rest 3 min @ 50% (50w)
  • 4X
    • 5 min @ 90% (90w)
    • Rest 3 min @ 50% (50w)
  • 3 min @ 40% (40w)