Tempo

A80'

  • Cycling
  • 1hTime
  • 58Stress
  • 0.76Intensity
  • 30Popularity

About this workout

This tempo workout combines steady endurance with bursts of intensity, featuring 5 intervals at 100% FTP to sharpen your power while maintaining a solid aerobic foundation. Perfect for mid-week sessions, it builds the stamina you need for rolling climbs and prepares you for longer efforts on race day.

jpatanegra

Workout structure

  • 3 min @ 30-55% (30-55w) 70-75 rpm
  • 2 min @ 50-70% (50-70w) 75-80 rpm
  • 2 min @ 60-80% (60-80w) 85-90 rpm
  • 2 min @ 70-91% (70-91w) 90-95 rpm
  • 1 min @ 60% (60w) 85-90 rpm
  • 5 min @ 68-91% (68-91w) 70-75 rpm
  • 1 min @ 68% (68w) 80-85 rpm
  • 5 min @ 91-68% (91-68w) 90-95 rpm
  • 5X
    • 45 sec @ 100% (100w) 100-105 rpm
    • 3:51 min @ 74% (74w) 85-90 rpm
  • 5 min @ 91-64% (91-64w) 70-75 rpm
  • 1 min @ 91% (91w) 80-85 rpm
  • 5 min @ 64-91% (64-91w) 90-95 rpm
  • 5 min @ 60-30% (60-30w) 70-90 rpm