Tempo

3X12min @90 4 min RBI

  • Cycling
  • 1h 7mTime
  • 72Stress
  • 0.80Intensity
  • 80Popularity

About this workout

This tempo workout features a solid main set of 2 × 12 minutes at 90% FTP, perfect for building aerobic durability and sustaining power for those mid-week group rides. It's a classic bread-and-butter session that keeps your endurance sharp without overcooking, so you can tackle climbs and maintain speed on longer efforts.

Gonefishing

Workout structure

  • 1 min @ 40% (40w)
  • 4 min @ 50% (50w)
  • 4 min @ 60% (60w)
  • 1 min @ 70% (70w)
  • 30 sec @ 50% (50w)
  • 1 min @ 80% (80w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 90% (90w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 100% (100w)
  • 30 sec @ 50% (50w)
  • 30 sec @ 110% (110w)
  • 30 sec @ 50% (50w)
  • 20 sec @ 120% (120w)
  • 3 min @ 50% (50w)
  • 2X
    • 12 min @ 90% (90w)
    • 4 min @ 50% (50w)
  • 12 min @ 90% (90w)
  • 5 min @ 50% (50w)