Tempo

BMU - W05D4 - Tine

  • Cycling
  • 1hTime
  • 56Stress
  • 0.75Intensity
  • 61Popularity

About this workout

This tempo workout features a solid main set of 6 intervals at 80% FTP, perfect for building aerobic durability and preparing for those long climbs. It's a great mid-week staple that keeps your endurance sharp without pushing you over the edge.

M01

Workout structure

  • Warm-Up 10 min @ 40-75% (40-75w)
  • 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
  • Active 3 min @ 80% (80w) 90 rpm
  • Active 1:30 min @ 90-100% (90-100w)
  • Active 1:30 min @ 100-90% (100-90w)
  • Active 3 min @ 80% (80w) 90 rpm
  • Active 4 min @ 50% (50w) 85 rpm
  • Active 3 min @ 80% (80w) 80 rpm
  • Active 1:30 min @ 90-100% (90-100w)
  • Active 1:30 min @ 100-90% (100-90w)
  • Active 3 min @ 80% (80w) 90 rpm
  • Active 4 min @ 50% (50w) 85 rpm
  • Active 3 min @ 80% (80w) 70 rpm
  • Active 1:30 min @ 90-100% (90-100w)
  • Active 1:30 min @ 100-90% (100-90w)
  • Active 3 min @ 80% (80w) 90 rpm
  • Active 4 min @ 50% (50w) 85 rpm
  • Cooldown 6 min @ 50-25% (50-25w)