Tempo

Elisa 1

  • Cycling
  • 55mTime
  • 50Stress
  • 0.74Intensity
  • 31Popularity

About this workout

Elisa 1 features a solid tempo main set of 16 intervals at 90% FTP, perfect for building aerobic durability while keeping fatigue in check. This workout is a classic for mid-week training, helping you maintain that steady pace for longer climbs or to hang tough during group rides.

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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) 90 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 2 min @ 85% (85w) 80 rpm
  • 2 min @ 70% (70w) 90 rpm
  • 1 min @ 90% (90w) 70 rpm
  • 1 min @ 90% (90w) 80 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 1 min @ 90% (90w) 100 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 1 min @ 90% (90w) 70 rpm
  • 1 min @ 90% (90w) 80 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 1 min @ 90% (90w) 100 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 1 min @ 90% (90w) 70 rpm
  • 1 min @ 90% (90w) 80 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 1 min @ 90% (90w) 100 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 1 min @ 90% (90w) 70 rpm
  • 1 min @ 90% (90w) 80 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 1 min @ 90% (90w) 100 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 5 min @ 55% (55w) 100 rpm
  • 4 min @ 55% (55w) 90 rpm
  • 3 min @ 50% (50w) 85 rpm