Tempo

5x7 decreasing then increasing efforts - low

  • Cycling
  • 1hTime
  • 60Stress
  • 0.77Intensity
  • 645Popularity

About this workout

This workout features a classic tempo set with 25 efforts at 87% FTP, ideal for building aerobic durability while keeping the fatigue manageable. It's a perfect mid-week staple to extend your endurance for longer climbs or steady group rides without overcooking your legs.

Postmeister

Workout structure

  • Warm-Up 2 min @ 40-50% (40-50w)
  • Active 2 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 2 min @ 50% (50w)
  • 1 min @ 89% (89w)
  • 1 min @ 87% (87w)
  • 1 min @ 85% (85w)
  • 1 min @ 83% (83w)
  • 1 min @ 85% (85w)
  • 1 min @ 87% (87w)
  • 1 min @ 89% (89w)
  • 3 min @ 40% (40w)
  • 1 min @ 89% (89w)
  • 1 min @ 87% (87w)
  • 1 min @ 85% (85w)
  • 1 min @ 83% (83w)
  • 1 min @ 85% (85w)
  • 1 min @ 87% (87w)
  • 1 min @ 89% (89w)
  • 3 min @ 40% (40w)
  • 1 min @ 89% (89w)
  • 1 min @ 87% (87w)
  • 1 min @ 85% (85w)
  • 1 min @ 83% (83w)
  • 1 min @ 85% (85w)
  • 1 min @ 87% (87w)
  • 1 min @ 89% (89w)
  • 3 min @ 40% (40w)
  • 1 min @ 89% (89w)
  • 1 min @ 87% (87w)
  • 1 min @ 85% (85w)
  • 1 min @ 83% (83w)
  • 1 min @ 85% (85w)
  • 1 min @ 87% (87w)
  • 1 min @ 89% (89w)
  • 3 min @ 40% (40w)
  • 1 min @ 89% (89w)
  • 1 min @ 87% (87w)
  • 1 min @ 85% (85w)
  • 1 min @ 83% (83w)
  • 1 min @ 85% (85w)
  • 1 min @ 87% (87w)
  • 1 min @ 89% (89w)
  • 3 min @ 40-30% (40-30w)