Tempo

3x 10' + 3x 3'

  • Cycling
  • 1h 17mTime
  • 81Stress
  • 0.79Intensity
  • 30Popularity

About this workout

This workout features three sets of 10 minutes at 86% FTP, perfect for building that sub-threshold endurance essential for stretching out climbs or maintaining a strong pace on group rides. A classic tempo session that balances intensity and recovery, making it a great mid-week staple for time-crunched athletes.

dr.polcar

Workout structure

  • Warm-Up 5 min @ 25-75% (25-75w)
  • 3X
    • Active 30 sec @ 100% (100w)
    • Rest 2 min @ 60% (60w)
  • 3X
    • Active 10 min @ 86% (86w)
    • Rest 2 min @ 50% (50w)
  • 3X
    • Active 3 min @ 97% (97w)
    • Rest 5 min @ 68% (68w)
  • Cooldown 5 min @ 68-25% (68-25w)