Tempo

December Pre-season - Week 1 - 2021_MRC

Cycling
1h 16mTime
68Stress
0.73Intensity
40Popularity

About this workout

This session features a classic tempo workout with 5 intervals of 60 seconds at 85% FTP, perfect for developing sustained endurance and aerobic durability. It's a solid choice for mid-week training to prepare for longer rides or to build your grundlagenausdauer 1 as you gear up for the season.

tnordmeyer

Workout structure

Warmup 1 min @ 55% (55w) 85-90 rpm
Warmup 3 min @ 65% (65w) 90-95 rpm
Warmup 2:30 min @ 70% (70w) 90-100 rpm
Warmup 1 min @ 70-75% (70-75w) 90-100 rpm
Warmup 2:30 min @ 75% (75w) 90-100 rpm
Rest 2 min @ 50% (50w) 80-90 rpm
1 min @ 75% (75w) 95 rpm
1 min @ 70% (70w) 100 rpm
1 min @ 60% (60w) 85 rpm
30 sec @ 80% (80w) 95 rpm
30 sec @ 70% (70w) 100 rpm
30 sec @ 60% (60w) 85 rpm
30 sec @ 82% (82w) 95 rpm
10 sec @ 70% (70w) 102 rpm
1 min @ 60% (60w) 85 rpm
30 sec @ 80% (80w) 100 rpm
Rest 3 min @ 50% (50w) 80-90 rpm
1 min @ 50-75% (50-75w) 95 rpm
2 min @ 75-70% (75-70w) 92 rpm
15 sec @ 110% (110w) 92 rpm
1 min @ 70-85% (70-85w) 90 rpm
1 min @ 85-70% (85-70w) 92 rpm
15 sec @ 110% (110w) 90 rpm
1 min @ 70-85% (70-85w) 90 rpm
1 min @ 85-70% (85-70w) 92 rpm
15 sec @ 110% (110w) 92 rpm
2 min @ 70-75% (70-75w) 92 rpm
1 min @ 75-50% (75-50w) 95 rpm
Rest 4 min @ 50% (50w) 80-90 rpm
30 sec @ 50-105% (50-105w) 75 rpm
30 sec @ 105% (105w) 75 rpm
30 sec @ 105-90% (105-90w) 85 rpm
30 sec @ 90% (90w) 90 rpm
20 sec @ 80% (80w) 92 rpm
10 sec @ 115% (115w) 92 rpm
1 min @ 70% (70w) 92 rpm
1 min @ 67% (67w) 90 rpm
1 min @ 70% (70w) 95 rpm
15 sec @ 80% (80w) 95 rpm
15 sec @ 90% (90w) 95 rpm
15 sec @ 90-100% (90-100w) 85 rpm
30 sec @ 100% (100w) 75 rpm
15 sec @ 100-90% (100-90w) 85 rpm
15 sec @ 90% (90w) 90 rpm
15 sec @ 80% (80w) 95 rpm
1 min @ 70% (70w) 95 rpm
1 min @ 67% (67w) 90 rpm
1 min @ 70% (70w) 92 rpm
10 sec @ 115% (115w) 92 rpm
20 sec @ 80% (80w) 92 rpm
30 sec @ 90% (90w) 90 rpm
30 sec @ 90-105% (90-105w) 85 rpm
30 sec @ 105% (105w) 75 rpm
30 sec @ 105-50% (105-50w) 75 rpm
Rest 4 min @ 50% (50w) 80-90 rpm
1 min @ 80-85% (80-85w) 75 rpm
1 min @ 80-85% (80-85w) 100 rpm
1 min @ 85-78% (85-78w) 100 rpm
1 min @ 80% (80w) 90 rpm
30 sec @ 80-87% (80-87w) 95 rpm
55 sec @ 80-90% (80-90w) 92 rpm
10 sec @ 120% (120w) 95 rpm
55 sec @ 90-80% (90-80w) 92 rpm
30 sec @ 87-80% (87-80w) 95 rpm
1 min @ 80% (80w) 90 rpm
1 min @ 78-85% (78-85w) 100 rpm
1 min @ 85-80% (85-80w) 100 rpm
1 min @ 85-80% (85-80w) 75 rpm
Rest 4 min @ 50% (50w) 80-90 rpm
30 sec @ 110% (110w) 80 rpm
10 sec @ 140% (140w) 90-120 rpm
Rest 1:51 min @ 50% (50w) 80 rpm
1 min @ 60% (60w) 100 rpm
Rest 1 min @ 50% (50w) 80-90 rpm
1 min @ 60% (60w) 100 rpm
Rest 2 min @ 50% (50w) 80-90 rpm
Rest 4 sec @ 140% (140w) 80-90 rpm