Tempo

endurance -

  • Cycling
  • 1h 27mTime
  • 98Stress
  • 0.82Intensity
  • 20Popularity

About this workout

This tempo workout is a classic way to build your aerobic durability, featuring two sets of sustained efforts that will keep your legs honest and ready for longer climbs. Perfect for mid-week training, it enhances your endurance without pushing you over the edge, making it an essential component of your cycling regimen.

Adam Chmielowski

Workout structure

  • Warm up 5 min @ 55-75% (55-75w) 85-110 rpm
  • 6X
    • 45 sec @ 75% (75w)
    • Rest 15 sec @ 105-115% (105-115w)
  • 2X
    • 12 min @ 85-90% (85-90w) 85-95 rpm
    • Rest 2 min @ 55% (55w) 80 rpm
  • 2 min @ 105% (105w) 85-95 rpm
  • Rest 3 min @ 55% (55w)
  • 2X
    • 12 min @ 85-90% (85-90w) 85-95 rpm
    • Rest 2 min @ 55% (55w)
  • Cool down 2 min @ 105% (105w) 85-95 rpm
  • Rest 3 min @ 55% (55w)
  • 10 min @ 75-55% (75-55w)