Tempo

Build me up W6 - C.A.

  • Cycling
  • 1h 2mTime
  • 60Stress
  • 0.76Intensity
  • 75Popularity

About this workout

This tempo workout features a solid main set of 5 intervals at 90% FTP, perfect for building aerobic durability while keeping the effort manageable. It's a mid-week staple that prepares you for those longer climbs and keeps your endurance sharp without breaking the bank.

MPG

Workout structure

  • 5 min @ 40-65% (40-65w)
  • 5 min @ 65% (65w) 90 rpm
  • 3X
    • 30 sec @ 110% (110w) 100 rpm
    • 30 sec @ 55% (55w) 85 rpm
  • 5X
    • 2 min @ 55% (55w) 85 rpm
    • 3 min @ 90% (90w) 90 rpm
    • 2 min @ 85% (85w) 100 rpm
    • 1 min @ 75% (75w) 115 rpm
  • 2 min @ 55% (55w) 85 rpm
  • 7 min @ 55-40% (55-40w)