Tempo

75' Tempo Fartlek

  • Cycling
  • 1h 14mTime
  • 81Stress
  • 0.81Intensity
  • 40Popularity

About this workout

This 75-minute Tempo Fartlek workout features 4 × 2-minute efforts at 95% FTP, perfect for building aerobic durability while keeping your legs fresh for mid-week group rides. It's a classic way to push your limits without overcooking, blending the intensity of a Mona Fartlek with solid recovery.

Ezio Gazzola

Workout structure

  • 3 min @ 50-75% (50-75w)
  • 30 sec @ 115% (115w)
  • 3 min @ 50% (50w)
  • 30 sec @ 125% (125w)
  • 3 min @ 50% (50w)
  • 4X
    • 2 min @ 80% (80w)
    • Rest 2 min @ 90% (90w)
  • 2 min @ 80% (80w)
  • 2 min @ 95% (95w)
  • 5 min @ 50% (50w)
  • 4X
    • 2 min @ 80% (80w)
    • 2 min @ 95% (95w)
  • 2 min @ 80% (80w)
  • 2 min @ 100% (100w)
  • 5 min @ 50% (50w)
  • 4X
    • 1:30 min @ 75% (75w)
    • 30 sec @ 120% (120w)
  • 1:30 min @ 75% (75w)
  • 4:30 min @ 50% (50w)