Tempo

Day 3

  • Cycling
  • 1h 5mTime
  • 47Stress
  • 0.66Intensity
  • 170Popularity

About this workout

This tempo workout features a solid main set of 3 x 5 minutes at 90% FTP, perfect for building aerobic durability while keeping the effort manageable. Ideal for your mid-week staple, it prepares you for longer climbs and helps sustain pace during group rides without overdoing it.

thomaswillan

Workout structure

  • 55 sec @ 25% (25w)
  • 55 sec @ 28% (28w)
  • 55 sec @ 31% (31w)
  • 55 sec @ 33% (33w)
  • 55 sec @ 35% (35w)
  • 55 sec @ 38% (38w)
  • 55 sec @ 40% (40w)
  • 55 sec @ 42% (42w)
  • 55 sec @ 44% (44w)
  • 55 sec @ 47% (47w)
  • 50 sec @ 50% (50w)
  • 3X
    • 5 min @ 90% (90w)
    • 10 min @ 50% (50w)
  • 55 sec @ 50% (50w)
  • 55 sec @ 47% (47w)
  • 55 sec @ 44% (44w)
  • 55 sec @ 42% (42w)
  • 55 sec @ 40% (40w)
  • 55 sec @ 38% (38w)
  • 55 sec @ 35% (35w)
  • 55 sec @ 33% (33w)
  • 55 sec @ 31% (31w)
  • 55 sec @ 28% (28w)
  • 50 sec @ 25% (25w)