Tempo

BMU - W07D2 - Giza

  • Cycling
  • 1hTime
  • 59Stress
  • 0.77Intensity
  • 41Popularity

About this workout

This workout features a solid tempo main set, pushing your endurance just below threshold with 3 × 8 minutes at 85% FTP. It’s a mid-week staple that builds aerobic durability, perfect for stretching out those climbs or maintaining a steady pace on longer rides.

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
  • Active 8 min @ 75% (75w) 75 rpm
  • Active 1 min @ 55% (55w) 85 rpm
  • Active 8 min @ 85% (85w) 85 rpm
  • Active 1 min @ 55% (55w) 85 rpm
  • Active 8 min @ 85% (85w) 100 rpm
  • Active 1 min @ 55% (55w) 85 rpm
  • Active 8 min @ 85% (85w) 85 rpm
  • Active 1 min @ 55% (55w) 85 rpm
  • Active 8 min @ 75% (75w) 75 rpm
  • Cooldown 4 min @ 75-25% (75-25w)