6×5 Tempo Intervals

• Cycling
• 1hTime
• 53Stress
• 0.73Intensity
• 732Popularity

About this workout

These 6×5 tempo intervals are a classic way to build aerobic durability while keeping the effort manageable — perfect for those mid-week training sessions or when you're gearing up for longer climbs. Incorporate Billat intervals for an added challenge, or use them as a bread-and-butter workout to sustain pace during group rides.

Workout structure

• 2 min @ 50% (50w)
• 3 min @ 65% (65w)
• 1 min @ 90% (90w)
• 5 min @ 40% (40w)
• 1 min @ 88% (88w)
• 1 min @ 83% (83w)
• 1 min @ 78% (78w)
• 1 min @ 83% (83w)
• 1 min @ 88% (88w)
• 2:30 min @ 40% (40w)
• 1 min @ 88% (88w)
• 1 min @ 83% (83w)
• 1 min @ 78% (78w)
• 1 min @ 83% (83w)
• 1 min @ 88% (88w)
• 2:30 min @ 40% (40w)
• 1 min @ 88% (88w)
• 1 min @ 83% (83w)
• 1 min @ 78% (78w)
• 1 min @ 83% (83w)
• 1 min @ 88% (88w)
• 5 min @ 40% (40w)
• 1 min @ 88% (88w)
• 1 min @ 83% (83w)
• 1 min @ 78% (78w)
• 1 min @ 83% (83w)
• 1 min @ 88% (88w)
• 2:30 min @ 40% (40w)
• 1 min @ 88% (88w)
• 1 min @ 83% (83w)
• 1 min @ 78% (78w)
• 1 min @ 83% (83w)
• 1 min @ 88% (88w)
• 2:30 min @ 40% (40w)
• 1 min @ 88% (88w)
• 1 min @ 83% (83w)
• 1 min @ 78% (78w)
• 1 min @ 83% (83w)
• 1 min @ 88% (88w)
• 4 min @ 50-30% (50-30w)