Tempo

Big gear #9

  • Cycling
  • 1h 45mTime
  • 74Stress
  • 0.65Intensity
  • 30Popularity

About this workout

This solid tempo workout, featuring 7 intervals of 3 minutes at 80% FTP, builds your aerobic durability and prepares you for long climbs or steady group rides. It's a classic choice for those looking to extend their endurance without overdoing it, making it a perfect mid-week staple.

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)
  • 7X
    • 2:30 min @ 80% (80w) 35-45 rpm
    • 2 min @ 40% (40w) 50-100 rpm
  • 2:30 min @ 80% (80w) 35-45 rpm
  • 2 min @ 50% (50w) 50-100 rpm
  • 3 min @ 63% (63w) 50-100 rpm
  • 2 min @ 54% (54w) 50-100 rpm
  • 13 min @ 62% (62w) 50-100 rpm
  • 13 min @ 70% (70w) 50-100 rpm
  • 13 min @ 67% (67w) 50-100 rpm
  • 8 min @ 50% (50w)
  • 5 min @ 40% (40w)