Tempo

5x7 SS

  • Cycling
  • 1h 5mTime
  • 69Stress
  • 0.80Intensity
  • 15Popularity

About this workout

This classic sweet spot workout delivers solid tempo efforts at 90% of your FTP, helping build the endurance needed for sustained efforts in group rides and races. It strikes the perfect balance between intensity and recovery, making it a time-efficient choice for boosting your performance without overcooking.

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Workout structure

  • Warm-Up 6 min @ 45-80% (45-80w)
  • 2 min @ 95% (95w)
  • Cooldown 2 min @ 50% (50w)
  • 5X
    • 3 min @ 90% (90w)
    • 2:30 min @ 88% (88w)
    • 1:30 min @ 91% (91w)
    • 3 min @ 50% (50w)
  • 5 min @ 50% (50w)