Tempo

3x10 90% 5@

  • Cycling
  • 1h 10mTime
  • 73Stress
  • 0.79Intensity
  • 70Popularity

About this workout

This tempo workout features two solid 10-minute intervals at 90% FTP, perfect for building your aerobic durability for those mid-week rides or sustained climbs. It’s a classic way to improve endurance without overcooking, making it a great addition to your training repertoire alongside other staples like 2x7.5 or 3x15.5.

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Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 80% (80w)
  • 1 min @ 100% (100w)
  • 1 min @ 120% (120w)
  • 3 min @ 50% (50w)
  • 2X
    • 10 min @ 90% (90w)
    • 5 min @ 55% (55w)
  • 10 min @ 90% (90w)
  • 15 min @ 55% (55w)