Tempo

• Cycling
• 1h 22mTime
• 79Stress
• 0.76Intensity
• 15Popularity

About this workout

This tempo workout features 4 intense intervals at 88.2% FTP, perfect for building aerobic durability while keeping fatigue in check. It's a classic mid-week staple ideal for those looking to stretch out climbs or maintain a strong pace in group rides without overcooking.

Workout structure

• 10 min @ 40-73% (40-73w) 85 rpm
• 4X
  • 4 min @ 88% (88w)
  • Rest 2 min @ 53% (53w)
• 2 min @ 53% (53w) 85 rpm
• 3 min @ 86% (86w) 90 rpm
• Rest 3 min @ 89% (89w) 100 rpm
• 3 min @ 53% (53w) 85 rpm
• 3 min @ 89% (89w) 90 rpm
• Rest 3 min @ 86% (86w) 100 rpm
• 3 min @ 53% (53w) 85 rpm
• 3 min @ 86% (86w) 90 rpm
• Rest 3 min @ 89% (89w) 100 rpm
• 4X
  • 3 min @ 53% (53w) 85 rpm
  • 1 min @ 100% (100w) 100 rpm
• Rest 3 min @ 53% (53w) 85 rpm
• 3 min @ 53-40% (53-40w) 85 rpm