Tempo

EASY 45min

  • Cycling
  • 45mTime
  • 41Stress
  • 0.74Intensity
  • 28Popularity

About this workout

This 45-minute tempo ride features a classic main set of 3-minute efforts at 90% FTP, allowing you to build aerobic durability while boosting your endurance. It's the perfect mid-week staple to prepare for longer climbs or maintain a solid pace on group rides without overcooking.

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Workout structure

  • 2 min @ 50% (50w) 85 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 1 min @ 60% (60w) 90 rpm
  • 1 min @ 65% (65w) 95 rpm
  • 1 min @ 70% (70w) 95 rpm
  • 1 min @ 75% (75w) 95 rpm
  • 2 min @ 80% (80w) 95 rpm
  • 1 min @ 70% (70w) 9090 rpm
  • 2 min @ 85% (85w) 80 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 2 min @ 90% (90w) 75 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 1 min @ 100% (100w) 70 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 3X
    • 3 min @ 90% (90w) 60 rpm
    • Rest 2 min @ 55% (55w) 85 rpm
  • 4 min @ 60% (60w) 105 rpm
  • 2 min @ 55% (55w) 95 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 2 min @ 45% (45w) 85 rpm