7 min Tempo Mixed Range

• Cycling
• 57mTime
• 52Stress
• 0.74Intensity
• 160Popularity

About this workout

This 7-minute tempo workout mixes in sustained efforts at 80% FTP with short recoveries, perfect for building aerobic durability just below threshold. A great mid-week staple to help you stretch out climbs and maintain a solid pace during group rides.

Workout structure

• Warm-Up 2 min @ 50% (50w)
• Opener 2 min @ 60% (60w)
• Recover 30 sec @ 90% (90w)
• 2X
  • Active 2 min @ 50% (50w)
  • Recover 7 min @ 80% (80w)
• Active 2 min @ 50% (50w)
• 2X
  • Recover 1 min @ 88% (88w)
  • Active 45 sec @ 50% (50w)
• Recover 1 min @ 88% (88w)
• Active 1:45 min @ 50% (50w)
• Recover 7 min @ 80% (80w)
• 2X
  • Active 2 min @ 50% (50w)
  • Recover 7 min @ 78% (78w)
• 2 min @ 50% (50w)