Tempo

Danis (Tempo wkend 6)

  • Cycling
  • 5h 12mTime
  • 261Stress
  • 0.71Intensity
  • 135Popularity

About this workout

This classic tempo workout is a staple for building aerobic durability, featuring 8 hard efforts at 100% FTP interspersed with solid recoveries. Perfect for sustaining your pace during those mid-week rides or rolling climbs, this session will keep you strong and ready for longer efforts.

John Garita

Workout structure

  • W/UP 20 min @ 50-55% (50-55w) 80 rpm
  • W/up 20 min @ 55-65% (55-65w) 90 rpm
  • 6X
    • Vo2max 20 sec @ 110% (110w) 85 rpm
    • Rest 2 min @ 60% (60w)
  • 8X
    • 15 min @ 78% (78w) 82 rpm
    • Rest 10 min @ 65% (65w)
  • Rec 10 min @ 60% (60w) 70 rpm
  • 8X
    • Lactato 30 sec @ 100% (100w) 90 rpm
    • Rest 3 min @ 66% (66w)
  • Rec 5 min @ 55% (55w) 80 rpm
  • 15 min @ 65-50% (65-50w)