Tempo

BE-90 Minutes - 3x10@83-87% FTP + 1 minute sets

  • Cycling
  • 1h 30mTime
  • 83Stress
  • 0.74Intensity
  • 105Popularity

About this workout

This workout features a solid 90 minutes of tempo work, punctuated by two sets of 10 x 60 seconds at 90% FTP, perfect for building sub-threshold endurance while pushing your limits. Ideal for mid-week training or to prep for a 20-minute FTP test, it’s a classic way to boost your aerobic capacity and overall performance, just like the pros.

TFD

Workout structure

  • 5 min @ 50-55% (50-55w)
  • 1 min @ 60-65% (60-65w)
  • 1 min @ 65-70% (65-70w)
  • 1 min @ 70-80% (70-80w)
  • 4 min @ 55% (55w)
  • 2X
    • 1 min @ 90% (90w)
    • 1:30 min @ 60% (60w)
  • 10 min @ 83% (83w)
  • 5 min @ 60% (60w)
  • 10 min @ 85% (85w)
  • 5 min @ 60% (60w)
  • 10 min @ 87% (87w)
  • 5 min @ 60% (60w)
  • 8X
    • 1 min @ 90% (90w)
    • 1:30 min @ 60% (60w)
  • 8 min @ 50-55% (50-55w)