Tempo

3x12 1/1 SST High/Low RPM

  • Cycling
  • 55mTime
  • 60Stress
  • 0.81Intensity
  • 15Popularity

About this workout

This tempo workout features a solid main set of 13 efforts at 90% FTP, testing your endurance and efficiency while keeping the fatigue manageable. It's an ideal session for mid-week training, helping you build stamina for those long climbs or steady group ride efforts without overdoing it.

Sanbangamaran

Workout structure

  • 5 min @ 50% (50w)
  • 30 sec @ 100% (100w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 115% (115w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 130% (130w)
  • 2:30 min @ 50% (50w)
  • 1 min @ 100% (100w) 95 rpm
  • 1 min @ 85% (85w) 60 rpm
  • 1 min @ 95% (95w) 95 rpm
  • 1 min @ 85% (85w) 60 rpm
  • 1 min @ 92% (92w) 95 rpm
  • 3X
    • 1 min @ 85% (85w) 60 rpm
    • 1 min @ 90% (90w) 95 rpm
  • 1 min @ 85% (85w) 60 rpm
  • 3 min @ 40% (40w)
  • 1 min @ 95% (95w) 95 rpm
  • 1 min @ 85% (85w) 60 rpm
  • 1 min @ 92% (92w) 95 rpm
  • 4X
    • 1 min @ 85% (85w) 60 rpm
    • 1 min @ 90% (90w) 95 rpm
  • 1 min @ 85% (85w) 60 rpm
  • 3 min @ 40% (40w)
  • 2X
    • 1 min @ 90% (90w) 95 rpm
    • 1 min @ 85% (85w) 60 rpm
  • 4X
    • 1 min @ 90% (90w) 95 rpm
    • 1 min @ 80% (80w) 60 rpm
  • 3 min @ 40% (40w)