All 1hr 3x9min Tempo RPM with Spikes

• Cycling
• 1h 4mTime
• 60Stress
• 0.75Intensity
• 75Popularity

About this workout

This 1-hour workout features 3 x 9-minute segments at 83% FTP, punctuated by 60-second recoveries, ideal for building sub-threshold endurance while incorporating intensity spikes. A must-do for those looking to improve their pacing for longer climbs or steady group rides, this 212 tempo session will enhance your aerobic durability without overdoing it.

Workout structure

• 5 min @ 45% (45w)
• 3X
  • 6 min @ 65% (65w)
  • 9 min @ 83% (83w)
  • 1 min @ 100% (100w)
• 6 min @ 65% (65w)
• 5 min @ 45% (45w)