Tempo

completo tocando zonas

  • Cycling
  • 54mTime
  • 78Stress
  • 0.93Intensity
  • 50Popularity

About this workout

This solid tempo workout features four 5-minute efforts at 90% FTP, perfect for building the aerobic durability you need to stretch out climbs or maintain pace on long group rides. It's a classic mid-week staple that balances training load with efficiency, keeping you ready for those weekend challenges.

Fabiogonza70

Workout structure

  • Calentamiento 5 min @ 55-90% (55-90w) 85-90 rpm
  • 10 min @ 90% (90w) 90-95 rpm
  • 5 min @ 90% (90w) 75-85 rpm
  • 2 min @ 105% (105w) 95-100 rpm
  • 2 min @ 90% (90w) 85-95 rpm
  • 5 min @ 90% (90w) 75-85 rpm
  • 10 min @ 90% (90w) 90-95 rpm
  • 2 min @ 105% (105w) 95-100 rpm
  • 2 min @ 90% (90w) 85-95 rpm
  • 5 min @ 90% (90w) 75-85 rpm
  • 1 min @ 150% (150w) 85-100 rpm
  • Cooldown 5 min @ 90% (90w) 85-100 rpm