Tempo

3x7:00+2x3:00

  • Cycling
  • 2h 37mTime
  • 128Stress
  • 0.70Intensity
  • 30Popularity

About this workout

This classic tempo workout features a solid main set of 3x7 minutes at 80% FTP, perfect for building aerobic durability and endurance. It's a mid-week staple that helps stretch out climbs and prepares you for longer rides without overcooking.

Andre Lopes

Workout structure

  • 15 min @ 64-76% (64-76w)
  • 3X
    • Rest 3 min @ 64% (64w)
    • 7 min @ 80-88% (80-88w)
  • Rest 3 min @ 64% (64w)
  • 2X
    • 3 min @ 92% (92w)
    • Rest 1:30 min @ 60% (60w)
  • 100 min @ 64% (64w)