Tempo

Aeróbio Misto

  • Cycling
  • 1h 10mTime
  • 65Stress
  • 0.74Intensity
  • 30Popularity

About this workout

This tempo workout features a solid main set of 2 × 4 minutes at 92% FTP, perfect for building aerobic durability without crossing the threshold. It's a classic mid-week staple that helps you maintain a strong pace on longer group rides and keep the legs fresh for weekend efforts.

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Workout structure

  • Warm-Up 20 min @ 56-76% (56-76w)
  • 6X
    • Active 30 sec @ 55% (55w)
    • Active 30 sec @ 55% (55w)
    • Active 1 min @ 78% (78w)
  • 2X
    • Active 40 sec @ 109% (109w)
    • Active 4 min @ 92% (92w)
    • Active 5 min @ 78% (78w)
    • Active 2 min @ 63% (63w)
  • Cooldown 15 min @ 76-56% (76-56w)