Tempo

BASE #3

  • Cycling
  • 44mTime
  • 46Stress
  • 0.79Intensity
  • 120Popularity

About this workout

This tempo workout builds your aerobic durability with two solid efforts at 80% FTP, ideal for extending your stamina on climbs and maintaining pace during longer group rides. It's a classic mid-week staple that fits perfectly alongside sessions like 3 x 30 or 5 x 8/3 to keep your fitness progressing without overcooking.

Lindeval

Workout structure

  • 5:45 min @ 53% (53w)
  • 2 min @ 65% (65w)
  • 2 min @ 80% (80w)
  • 15 sec @ 87% (87w)
  • 1 min @ 55% (55w)
  • 1 min @ 65% (65w)
  • 1:30 min @ 80% (80w)
  • 1:30 min @ 87% (87w)
  • 2:30 min @ 92% (92w)
  • 2 min @ 87% (87w)
  • 1:30 min @ 80% (80w)
  • 1 min @ 65% (65w)
  • 1:30 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 6 min @ 80% (80w)
  • 5 min @ 87% (87w)
  • 5 min @ 92% (92w)
  • 3 min @ 55% (55w)