Tempo

Build me up - Potpourri

  • Cycling
  • 1hTime
  • 64Stress
  • 0.80Intensity
  • 736Popularity

About this workout

This tempo workout focuses on sustained efforts at 86% FTP, perfect for building aerobic durability without crossing the threshold line. It's an ideal mid-week staple to keep your endurance sharp for those longer group rides and climbs.

gemorje

Workout structure

  • Warmup 10 min @ 25-75% (25-75w)
  • 30 sec @ 95% (95w) 95 rpm
  • Rest 30 sec @ 50% (50w)
  • 30 sec @ 105% (105w) 105 rpm
  • Rest 30 sec @ 50% (50w)
  • 30 sec @ 115% (115w) 115 rpm
  • Rest 30 sec @ 50% (50w)
  • 2 min @ 50% (50w) 85 rpm
  • 5X
    • 1 min @ 88% (88w) 100 rpm
    • 1 min @ 88% (88w) 60 rpm
  • 3 min @ 55% (55w) 85 rpm
  • 3X
    • 2 min @ 94% (94w) 90 rpm
    • 3 min @ 86% (86w) 90 rpm
  • 3 min @ 55% (55w) 85 rpm
  • 12 min @ 75-90% (75-90w)
  • 2 min @ 50% (50w)