Tempo

ARsuffEOS

  • Cycling
  • 41mTime
  • 44Stress
  • 0.80Intensity
  • 30Popularity

About this workout

This tempo workout features a solid main set of 4 intervals at 90% FTP, perfect for building aerobic durability and sustaining those mid-week group ride efforts. It's a classic choice for cyclists looking to enhance their endurance without overcooking, ensuring you're ready to tackle those longer climbs ahead.

ann_phoenix

Workout structure

  • 2 min @ 55-65% (55-65w) 90 rpm
  • 3:10 min @ 65% (65w) 90 rpm
  • 1:40 min @ 65% (65w) 90 rpm
  • 7:50 min @ 75% (75w) 90 rpm
  • Rest 40 sec @ 55% (55w) 90 rpm
  • 30 sec @ 75% (75w) 75 rpm
  • 4:7 min @ 90% (90w) 50 rpm
  • 33 sec @ 55% (55w) 90 rpm
  • 48 sec @ 75% (75w) 90 rpm
  • 1 min @ 90% (90w) 115 rpm
  • 1 min @ 55% (55w) 90 rpm
  • 1:1 min @ 90% (90w) 115 rpm
  • 59 sec @ 55% (55w) 90 rpm
  • 1 min @ 90% (90w) 115 rpm
  • 1 min @ 55% (55w) 90 rpm
  • 1:1 min @ 90% (90w) 100 rpm
  • 1 min @ 100% (100w) 100 rpm
  • 1:6 min @ 116% (116w) 100 rpm
  • 45 sec @ 55% (55w) 90 rpm
  • 3:3 min @ 90% (90w) 75 rpm
  • 30 sec @ 85% (85w) 90 rpm
  • 29 sec @ 95% (95w) 75 rpm
  • 1:13 min @ 107% (107w) 75 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 3 min @ 55-45% (55-45w) 80 rpm