Attack tempo
- Cycling
- 56mTime
- 68Stress
- 0.85Intensity
- 15Popularity
About this workout
This 212 tempo workout is all about short, intense bursts with 30-second efforts at 120% FTP, perfect for simulating race kicks or elevating your performance in a group ride. It’s a solid VO2 max session that boosts your aerobic ceiling, ensuring you're ready to respond when the pace suddenly ramps up.
Workout structure
- 5 min @ 50% (50w)
- 30 sec @ 120% (120w)
- Rest 2 min @ 106% (106w)
- 7:30 min @ 91% (91w)
- Rest 30 sec @ 120% (120w)
- 5 min @ 50% (50w)
- 30 sec @ 120% (120w)
- Rest 2 min @ 106% (106w)
- 7:30 min @ 91% (91w)
- Rest 30 sec @ 120% (120w)
- 5 min @ 50% (50w)
- 30 sec @ 120% (120w)
- Rest 2 min @ 106% (106w)
- 7:30 min @ 91% (91w)
- Rest 30 sec @ 120% (120w)
- 10 min @ 50% (50w)