Tempo

DICEMBRE FORZA 1

  • Cycling
  • 1h 6mTime
  • 69Stress
  • 0.79Intensity
  • 65Popularity

About this workout

The DICEMBRE FORZA 1 workout features a solid tempo effort with 3 sets of 2 minutes at 90% FTP, perfect for building your aerobic durability and preparing for those long climbs or steady group rides. It's a classic mid-week staple that keeps you sharp without the fatigue of harder intervals, making it ideal for maintaining your foundational endurance.

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Workout structure

  • 40 sec @ 55% (55w) 90 rpm
  • 20 sec @ 75% (75w) 60 rpm
  • 20 sec @ 75% (75w) 90 rpm
  • 20 sec @ 90% (90w) 60 rpm
  • 20 sec @ 90% (90w) 90 rpm
  • 40 sec @ 55% (55w) 90 rpm
  • 20 sec @ 75% (75w) 60 rpm
  • 20 sec @ 75% (75w) 90 rpm
  • 20 sec @ 90% (90w) 60 rpm
  • 20 sec @ 90% (90w) 90 rpm
  • 40 sec @ 55% (55w) 90 rpm
  • 20 sec @ 75% (75w) 60 rpm
  • 20 sec @ 75% (75w) 90 rpm
  • 20 sec @ 90% (90w) 60 rpm
  • 20 sec @ 90% (90w) 90 rpm
  • 40 sec @ 55% (55w) 90 rpm
  • 20 sec @ 75% (75w) 60 rpm
  • 20 sec @ 75% (75w) 90 rpm
  • 20 sec @ 90% (90w) 60 rpm
  • 20 sec @ 90% (90w) 90 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 2X
    • 1 min @ 90% (90w) 60 rpm
    • 1 min @ 90% (90w) 90 rpm
  • 30 sec @ 55% (55w) 90 rpm
  • 2X
    • 1 min @ 90% (90w) 60 rpm
    • 1 min @ 90% (90w) 90 rpm
  • 30 sec @ 55% (55w) 90 rpm
  • 3X
    • 2 min @ 75% (75w) 50 rpm
    • 2 min @ 90% (90w) 75 rpm
    • 2 min @ 90% (90w) 90 rpm
    • 2 min @ 55% (55w) 90 rpm
  • 3 min @ 55% (55w) 90 rpm
  • 2X
    • 40 sec @ 105% (105w) 100 rpm
    • 1:20 min @ 75% (75w) 80 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 2X
    • 40 sec @ 105% (105w) 100 rpm
    • 1:20 min @ 75% (75w) 80 rpm
  • 5 min @ 75% (75w) 90 rpm
  • 5 min @ 55% (55w) 90 rpm