3x12 Tempo
Description
Acho -1 is 3x12-minute intervals at 80% FTP with 3-minute recoveries between intervals.
Goals
The primary aim of Tempo work is to improve your ability to resist fatigue at reasonably high power outputs over substantial lengths of time.
In other words, workouts like this are all about increasing your muscular endurance.
In doing so, you can improve your ability to climb faster and longer, face stiff winds without fading and time trial more consistently over the entire course of the event.
Additionally, you have the option of targeting specific aspects of climbing form, time trialing, speed endurance, and aerodynamic positioning.
Cadence recommendations vary depending on the current drill, but riders choosing to omit the drills should aim for a spin between 85-95rpm.
- Author: Jumbaco
- Sport: bike
- Duration: 60 min
- Dominant zone: Tempo
- Intensity: 0.78
- Created: 2023-03-21T19:11:47.510Z
- Updated: 2026-04-22T11:00:53.766Z
Structure
- Warm-Up 3 min @ 50% (50w)
- Active 2 min @ 65% (65w)
- Active 1 min @ 80% (80w)
- Active 30 sec @ 95% (95w)
- Active 2 min @ 60% (60w)
- 2X
- Active 12 min @ 86% (86w)
- Active 5 min @ 50% (50w)
- Active 12 min @ 86% (86w)
- 5:30 min @ 60% (60w)