Tempo

Day 8

  • Cycling
  • 1hTime
  • 42Stress
  • 0.65Intensity
  • 105Popularity

About this workout

This tempo workout is a classic mid-week staple, featuring sustained efforts that build aerobic durability just below threshold. Perfect for keeping the legs fresh while extending your endurance for those long climbs or tough group rides ahead.

thomaswillan

Workout structure

  • 29 sec @ 25% (25w)
  • 29 sec @ 27% (27w)
  • 29 sec @ 28% (28w)
  • 29 sec @ 29% (29w)
  • 29 sec @ 30% (30w)
  • 29 sec @ 32% (32w)
  • 29 sec @ 33% (33w)
  • 29 sec @ 34% (34w)
  • 29 sec @ 35% (35w)
  • 29 sec @ 37% (37w)
  • 29 sec @ 38% (38w)
  • 29 sec @ 39% (39w)
  • 29 sec @ 40% (40w)
  • 29 sec @ 41% (41w)
  • 29 sec @ 43% (43w)
  • 29 sec @ 44% (44w)
  • 29 sec @ 45% (45w)
  • 29 sec @ 46% (46w)
  • 29 sec @ 48% (48w)
  • 29 sec @ 49% (49w)
  • 29 sec @ 50% (50w)
  • 29 sec @ 51% (51w)
  • 29 sec @ 52% (52w)
  • 29 sec @ 54% (54w)
  • 29 sec @ 55% (55w)
  • 29 sec @ 56% (56w)
  • 29 sec @ 57% (57w)
  • 29 sec @ 59% (59w)
  • 29 sec @ 60% (60w)
  • 29 sec @ 61% (61w)
  • 29 sec @ 62% (62w)
  • 29 sec @ 63% (63w)
  • 29 sec @ 65% (65w)
  • 29 sec @ 66% (66w)
  • 29 sec @ 67% (67w)
  • 29 sec @ 68% (68w)
  • 29 sec @ 70% (70w)
  • 29 sec @ 71% (71w)
  • 29 sec @ 72% (72w)
  • 29 sec @ 73% (73w)
  • 40 sec @ 75% (75w)
  • 3X
    • 5 min @ 80% (80w)
    • 3 min @ 50% (50w)
  • Free-ride 16 min @ 60% (60w)