Tempo

ERG-Power_119584_174359

  • Cycling
  • 2h 36mTime
  • 151Stress
  • 0.76Intensity
  • 15Popularity

About this workout

This classic tempo workout focuses on building aerobic durability with sustained power just below threshold, perfect for maintaining pace during longer group rides or stretching out climbs. The main set of 4 × 60 seconds at 86% FTP will help you develop the critical power needed for those tough race efforts while keeping fatigue in check.

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Workout structure

  • 9:25 min @ 74% (74w)
  • 1:35 min @ 74% (74w)
  • 2:43 min @ 86% (86w)
  • 17 sec @ 90% (90w)
  • 28 sec @ 53% (53w)
  • 3:1 min @ 83% (83w)
  • 38 sec @ 94% (94w)
  • 2:16 min @ 80% (80w)
  • 1:24 min @ 70% (70w)
  • 36 sec @ 87% (87w)
  • 43 sec @ 59% (59w)
  • 59 sec @ 86% (86w)
  • 47 sec @ 63% (63w)
  • 1:5 min @ 84% (84w)
  • 13 sec @ 76% (76w)
  • 7:13 min @ 72% (72w)
  • 1:5 min @ 83% (83w)
  • 3:22 min @ 75% (75w)
  • 1:27 min @ 68% (68w)
  • 2 min @ 74% (74w)
  • 21 sec @ 41% (41w)
  • 25 sec @ 93% (93w)
  • 30 sec @ 42% (42w)
  • 13 sec @ 98% (98w)
  • 43 sec @ 90% (90w)
  • 1:12 min @ 75% (75w)
  • 29 sec @ 94% (94w)
  • 38 sec @ 50% (50w)
  • 1:10 min @ 94% (94w)
  • 1:7 min @ 80% (80w)
  • 1:41 min @ 60% (60w)
  • 10:59 min @ 74% (74w)
  • 1:1 min @ 86% (86w)
  • 28 sec @ 52% (52w)
  • 17:5 min @ 73% (73w)
  • 2:22 min @ 71% (71w)
  • 10 sec @ 58% (58w)
  • 2:2 min @ 77% (77w)
  • 5:10 min @ 71% (71w)
  • 14 sec @ 84% (84w)
  • 1:7 min @ 114% (114w)
  • 3:4 min @ 89% (89w)
  • 52 sec @ 68% (68w)
  • 32 sec @ 46% (46w)
  • 44 sec @ 92% (92w)
  • 19 sec @ 50% (50w)
  • 56 sec @ 70% (70w)
  • 20 sec @ 65% (65w)
  • 37 sec @ 94% (94w)
  • 31 sec @ 54% (54w)
  • 1:1 min @ 96% (96w)
  • 2:2 min @ 72% (72w)
  • 1:41 min @ 80% (80w)
  • 3:57 min @ 71% (71w)
  • 8:4 min @ 74% (74w)
  • 55 sec @ 64% (64w)
  • 48 sec @ 85% (85w)
  • 53 sec @ 63% (63w)
  • 1:59 min @ 78% (78w)
  • 47 sec @ 52% (52w)
  • 1:1 min @ 93% (93w)
  • 45 sec @ 66% (66w)
  • 17 sec @ 43% (43w)
  • 1:5 min @ 89% (89w)
  • 4:2 min @ 71% (71w)
  • 38 sec @ 84% (84w)
  • 1:1 min @ 54% (54w)
  • 2:34 min @ 87% (87w)
  • 1:34 min @ 58% (58w)
  • 1:41 min @ 91% (91w)
  • 34 sec @ 58% (58w)
  • 59 sec @ 73% (73w)
  • 1:44 min @ 80% (80w)
  • 1:10 min @ 70% (70w)
  • 23 sec @ 89% (89w)
  • 47 sec @ 54% (54w)
  • 25 sec @ 90% (90w)
  • 1:16 min @ 85% (85w)
  • 36 sec @ 49% (49w)
  • 1:8 min @ 89% (89w)
  • 2:18 min @ 74% (74w)
  • 1:6 min @ 57% (57w)
  • 11 sec @ 86% (86w)
  • 1:26 min @ 60% (60w)
  • 6:59 min @ 73% (73w)