Tempo

Entrenamiento tempo (FTP)

  • Cycling
  • 1h 7mTime
  • 64Stress
  • 0.76Intensity
  • 15Popularity

About this workout

This tempo workout features steady efforts with 3 intervals of 4 minutes at 88.2% FTP, ideal for building aerobic durability and preparing you for those mid-week group rides. It's a classic way to refine your FTP without pushing into the red, making it a staple for anyone looking to improve their performance.

Gustavo Ugarte

Workout structure

  • 10 min @ 40-73% (40-73w) 85 rpm
  • 3X
    • 4 min @ 88% (88w)
    • Rest 2 min @ 53% (53w)
  • 6 min @ 86-89% (86-89w) 70 rpm
  • 3 min @ 53% (53w) 85 rpm
  • 6 min @ 89-86% (89-86w) 85 rpm
  • 3 min @ 53% (53w) 85 rpm
  • 6 min @ 89-72% (89-72w) 100 rpm
  • 5X
    • 1:30 min @ 73% (73w) 85 rpm
    • Rest 30 sec @ 73% (73w) 65 rpm
  • 5 min @ 60-40% (60-40w) 85 rpm