Tempo

4/17/2024

  • Swimming
  • 19mTime
  • 469Stress
  • 3.79Intensity
  • 30Popularity

About this workout

This tempo workout features a solid main set of 3×90 seconds at 90% FTP, perfect for building your aerobic durability while pushing just below threshold. Ideal for those mid-week training sessions, it helps you maintain pace on longer climbs and prepares you for sustained efforts in group rides or time trials.

akela

Workout structure

  • 4 min @ 75% (75w)
  • 2 min @ 80% (80w)
  • Rest 15 sec
  • 1:30 min @ 90% (90w)
  • Rest 10 sec
  • 45 sec @ 100% (100w)
  • Rest 10 sec
  • 20 sec @ 110% (110w)
  • 30 sec
  • 1:30 min @ 90% (90w)
  • Rest 10 sec
  • 45 sec @ 100% (100w)
  • Rest 10 sec
  • 20 sec @ 110% (110w)
  • 30 sec
  • 1:30 min @ 90% (90w)
  • Rest 10 sec
  • 45 sec @ 100% (100w)
  • Rest 10 sec
  • 20 sec @ 110% (110w)
  • 30 sec
  • 3 min @ 80-60% (80-60w)