Tempo

3x tempo ANIA

  • Cycling
  • 1h 31mTime
  • 65Stress
  • 0.65Intensity
  • 15Popularity

About this workout

This 3x tempo workout features 3 sets of 30 seconds at a challenging 104.2% FTP, perfect for building aerobic durability while pushing your limits. It's a bread-and-butter session for mid-week endurance training that keeps you strong for those tough group rides and long climbs ahead.

GaborM

Workout structure

  • Warm-Up 5 min @ 42% (42w) 80 rpm
  • Warm-Up 1 min @ 46% (46w) 90 rpm
  • Warm-Up 1 min @ 50% (50w) 90 rpm
  • Warm-Up 1 min @ 54% (54w) 90 rpm
  • Warm-Up 1 min @ 58% (58w) 90 rpm
  • Warm-Up 1 min @ 63% (63w) 90 rpm
  • Warm-Up 1 min @ 67% (67w) 90 rpm
  • Warm-Up 1 min @ 71% (71w) 90 rpm
  • Warm-Up 1 min @ 75% (75w) 90 rpm
  • Warm-Up 1 min @ 79% (79w) 90 rpm
  • Warm-Up 1 min @ 83% (83w) 90 rpm
  • Rest 1 min @ 42% (42w) 80 rpm
  • 3X
    • Młynki 20 sec @ 83% (83w) 150 rpm
    • Rest 1 min @ 38% (38w) 80 rpm
  • 3X
    • Rest 1 min @ 38% (38w) 80 rpm
    • Twardo 30 sec @ 104% (104w) 70 rpm
  • 2X
    • Rest 1 min @ 38% (38w) 80 rpm
  • 3X
    • Tempo 10 min @ 77% (77w) 90 rpm
    • Rest 5 min @ 56% (56w) 80 rpm
  • Rest 5 min @ 50% (50w) 80 rpm
  • Rest 5 min @ 48% (48w) 80 rpm
  • Rest 5 min @ 46% (46w) 80 rpm
  • Rest 5 min @ 44% (44w) 80 rpm