Tempo

Big gear #8

  • Cycling
  • 1h 30mTime
  • 59Stress
  • 0.63Intensity
  • 20Popularity

About this workout

This steady tempo session is a classic mid-week staple, perfect for building aerobic durability while keeping fatigue manageable. It's ideal for those longer climbs or maintaining a solid pace on group rides without overextending yourself.

Bjmck

Workout structure

  • 4 min @ 40% (40w)
  • 3 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 1 min @ 75% (75w)
  • 15 sec @ 100% (100w)
  • 45 sec @ 60% (60w)
  • 1 min @ 40% (40w)
  • 4X
    • 2:30 min @ 78% (78w) 35-45 rpm
    • 2 min @ 40% (40w) 50-100 rpm
  • 3 min @ 40% (40w) 50-100 rpm
  • 4X
    • 2:30 min @ 78% (78w) 35-45 rpm
    • 2 min @ 40% (40w) 50-100 rpm
  • 3 min @ 50% (50w) 50-100 rpm
  • 5 min @ 63% (63w) 50-100 rpm
  • 2 min @ 68% (68w) 50-100 rpm
  • 5 min @ 59% (59w) 50-100 rpm
  • 2 min @ 67% (67w) 50-100 rpm
  • 5 min @ 66% (66w) 50-100 rpm
  • 3 min @ 66% (66w) 50-100 rpm
  • 5 min @ 59% (59w) 50-100 rpm
  • 1 min @ 54% (54w) 50-100 rpm
  • 3 min @ 50% (50w)
  • 5 min @ 40% (40w)