Tempo

45 Min Power Zone Endurance Pop Ride Sam Yo

  • Cycling
  • 45mTime
  • 46Stress
  • 0.78Intensity
  • 15Popularity

About this workout

This 45-minute Tempo ride features a solid main set of 4×6 minutes at 85% FTP, perfect for building aerobic durability and preparing for those longer climbs or sustained efforts in group rides. It's a classic mid-week staple that balances work and recovery, keeping your engine primed without overcooking.

EmBear

Workout structure

  • 3:59 min @ 50% (50w)
  • 3:5 min @ 50-75% (50-75w)
  • 1:2 min @ 50% (50w)
  • 1 min @ 70% (70w)
  • 1:9 min @ 85% (85w)
  • 45 sec @ 50% (50w)
  • 6 min @ 85% (85w)
  • 3:1 min @ 70% (70w)
  • 6:2 min @ 85% (85w)
  • 2:56 min @ 70% (70w)
  • 5:55 min @ 85% (85w)
  • 3:1 min @ 70% (70w)
  • 6:5 min @ 85% (85w)
  • 1 min @ 50% (50w)