Tempo

45 Min Interval 3x 80%FTP 3x90%FTP 3x100%FTP

  • Cycling
  • 45mTime
  • 35Stress
  • 0.68Intensity
  • 107Popularity

About this workout

This steady tempo session alternates between 80% and 90% FTP, making it a classic choice for building aerobic durability while also pushing your upper limits. Perfect for mid-week rides to enhance your endurance and prepare for those tough climbs or weekend group rides.

fritzmann

Workout structure

  • 2 min @ 45% (45w) 85-95 rpm
  • 2:30 min @ 55% (55w) 80-90 rpm
  • 3 min @ 60% (60w) 80-90 rpm
  • 3 min @ 70% (70w) 75-85 rpm
  • 3:30 min @ 60% (60w) 80-90 rpm
  • 45 sec @ 80% (80w) 65-75 rpm
  • 1:15 min @ 55% (55w) 80-90 rpm
  • 45 sec @ 90% (90w) 65-75 rpm
  • 1:15 min @ 55% (55w) 80-90 rpm
  • 45 sec @ 100% (100w) 65-75 rpm
  • 1:15 min @ 55% (55w) 80-90 rpm
  • 1 min @ 80% (80w) 65-75 rpm
  • 1:15 min @ 55% (55w) 80-90 rpm
  • 1 min @ 90% (90w) 65-75 rpm
  • 1:15 min @ 55% (55w) 80-90 rpm
  • 1 min @ 100% (100w) 65-75 rpm
  • 1:30 min @ 55% (55w) 80-90 rpm
  • 1:10 min @ 80% (80w) 65-75 rpm
  • 1:30 min @ 55% (55w) 80-90 rpm
  • 1:10 min @ 90% (90w) 65-75 rpm
  • 1:30 min @ 55% (55w) 80-90 rpm
  • 1:10 min @ 100% (100w) 65-75 rpm
  • 1:30 min @ 55% (55w) 80-90 rpm
  • 1 min @ 75% (75w) 75-85 rpm
  • 2:30 min @ 65% (65w) 80-90 rpm
  • 2:30 min @ 55% (55w) 80-90 rpm
  • 2:30 min @ 45% (45w) 85-95 rpm
  • 1:30 min @ 40% (40w) 85-95 rpm