Tempo

Darek 1

  • Cycling
  • 1h 32mTime
  • 84Stress
  • 0.74Intensity
  • 30Popularity

About this workout

This tempo workout features three sets of 3 x 2-minute efforts at 88% FTP, building aerobic durability while keeping the effort manageable. It’s a classic mid-week staple for improving your endurance and preparing for those longer climbs ahead, perfect for maintaining pace during group rides.

Adam Chmielowski

Workout structure

  • 10 min @ 45% (45w)
  • 2 min @ 65-75% (65-75w)
  • 1 min @ 75% (75w)
  • 1 min @ 45% (45w)
  • 4X
    • 30 sec @ 90% (90w)
    • Rest 1:30 min @ 45% (45w)
  • 3X
    • 2 min @ 88% (88w)
    • Rest 2 min @ 75% (75w)
  • 8 min @ 75% (75w)
  • 3X
    • 2 min @ 88% (88w)
    • Rest 2 min @ 75% (75w)
  • 8 min @ 75% (75w)
  • 3X
    • 2 min @ 88% (88w)
    • Rest 2 min @ 75% (75w)
  • 8 min @ 75% (75w)
  • 10 min @ 55% (55w)