Tempo

Aeróbio Intensivo

  • Cycling
  • 1h 15mTime
  • 74Stress
  • 0.77Intensity
  • 40Popularity

About this workout

This tempo workout features a solid main set of short, hard efforts at 100% FTP, pushing your limits while offering crucial recovery. It's a classic mid-week staple that builds your aerobic durability, ensuring you stay strong and steady during those longer climbs and group rides.

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Workout structure

  • Warm-Up 15 min @ 56-76% (56-76w)
  • 8X
    • Active 40 sec @ 87% (87w) 105 rpm
    • Rest 1:20 min @ 74% (74w) 85 rpm
  • Active 10 min @ 81% (81w) 60 rpm
  • Active 2 min @ 59% (59w)
  • 5X
    • Active 1 min @ 100% (100w)
    • Rest 1 min @ 59% (59w)
  • Active 2 min @ 59% (59w)
  • Active 10 min @ 81% (81w) 60 rpm
  • Cooldown 10 min @ 80-60% (80-60w)