Tempo

BMU - W03D3 - Novanta

  • Cycling
  • 1h 1mTime
  • 71Stress
  • 0.83Intensity
  • 46Popularity

About this workout

This tempo workout features a classic main set of 4 x 4 minutes at 90% FTP, perfect for building the aerobic durability you need for those sustained climbs and mid-week group rides. It’s a great way to boost your endurance without overdoing it, keeping you primed for the tougher sessions ahead.

M01

Workout structure

  • Warm-Up 7 min @ 25-75% (25-75w)
  • Active 30 sec @ 95% (95w) 95 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 105% (105w) 105 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 30 sec @ 115% (115w) 115 rpm
  • Active 30 sec @ 50% (50w) 85 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 4X
    • Active 4 min @ 90% (90w) 90 rpm
    • Active 1 min @ 90% (90w) 65 rpm
  • Active 3 min @ 55% (55w) 85 rpm
  • Active 5 min @ 90% (90w) 90 rpm
  • 5X
    • Active 1 min @ 90% (90w) 100 rpm
    • Active 1 min @ 90% (90w) 70 rpm
  • Active 5 min @ 90% (90w) 90 rpm
  • Cooldown 6:40 min @ 75-25% (75-25w)