Tempo

Day 5 - Pirate pedaling

  • Cycling
  • 1h 35mTime
  • 90Stress
  • 0.75Intensity
  • 15Popularity

About this workout

This classic tempo workout features 20 intervals of a minute each at 88% FTP, perfect for building aerobic durability without pushing too hard. It's a great mid-week staple that simulates the sustained efforts needed for group rides or those long climbs where you want to keep your legs fresh.

henka67

Workout structure

  • Warm-Up 10 min @ 70-75% (70-75w)
  • 2X
    • Active 2 min @ 40% (40w)
    • Active 2 min @ 40% (40w)
    • Active 2 min @ 35% (35w)
    • Active 2 min @ 35% (35w)
  • 2X
    • Active 2 min @ 40% (40w)
  • Active 5 min @ 73% (73w)
  • 20X
    • 1 min @ 88% (88w)
    • 1 min @ 73% (73w)
  • Active 10 min @ 88% (88w)
  • Cooldown 10 min @ 75-70% (75-70w)