Tempo

ERG-Power_28358_175626

Cycling
5h 8mTime
308Stress
0.77Intensity
50Popularity

About this workout

This tempo workout focuses on developing your aerobic durability with sustained power just below threshold, perfect for those mid-week rides when you want to build endurance without overdoing it. The 8 × 15 second efforts will help you push your critical power while keeping the fatigue manageable for your next big ride.

lukegillmer

Workout structure

2:11 min @ 74% (74w)
1:34 min @ 98% (98w)
24 sec @ 50% (50w)
47 sec @ 77% (77w)
1:43 min @ 91% (91w)
1:29 min @ 62% (62w)
1:10 min @ 86% (86w)
2:26 min @ 79% (79w)
2:1 min @ 92% (92w)
1:17 min @ 57% (57w)
17 sec @ 62% (62w)
1:17 min @ 61% (61w)
8 sec @ 52% (52w)
1:4 min @ 75% (75w)
1:5 min @ 86% (86w)
38 sec @ 66% (66w)
3:20 min @ 75% (75w)
51 sec @ 65% (65w)
13:32 min @ 78% (78w)
1:19 min @ 88% (88w)
3:1 min @ 75% (75w)
4:8 min @ 78% (78w)
1:50 min @ 73% (73w)
14 sec @ 79% (79w)
1:26 min @ 93% (93w)
1:17 min @ 61% (61w)
3:16 min @ 84% (84w)
46 sec @ 85% (85w)
1:41 min @ 63% (63w)
2:10 min @ 80% (80w)
4:51 min @ 75% (75w)
2:52 min @ 75% (75w)
2:40 min @ 83% (83w)
45 sec @ 81% (81w)
13 sec @ 82% (82w)
1:2 min @ 69% (69w)
14 sec @ 31% (31w)
2:54 min @ 73% (73w)
1:2 min @ 73% (73w)
49 sec @ 95% (95w)
1:8 min @ 67% (67w)
43 sec @ 90% (90w)
20 sec @ 97% (97w)
3:34 min @ 70% (70w)
3:14 min @ 78% (78w)
5:30 min @ 79% (79w)
16 sec @ 80% (80w)
2:58 min @ 68% (68w)
44 sec @ 71% (71w)
43 sec @ 93% (93w)
48 sec @ 80% (80w)
12 sec @ 80% (80w)
1:26 min @ 66% (66w)
31 sec @ 64% (64w)
2:33 min @ 73% (73w)
1:21 min @ 71% (71w)
31 sec @ 79% (79w)
2:8 min @ 80% (80w)
1:21 min @ 64% (64w)
2:11 min @ 89% (89w)
39 sec @ 65% (65w)
1:56 min @ 61% (61w)
1:29 min @ 92% (92w)
47 sec @ 53% (53w)
8 sec @ 64% (64w)
1:29 min @ 75% (75w)
2:40 min @ 75% (75w)
39 sec @ 63% (63w)
2:43 min @ 70% (70w)
9:51 min @ 71% (71w)
3:4 min @ 77% (77w)
1:24 min @ 68% (68w)
27 sec @ 98% (98w)
15 sec @ 41% (41w)
1:57 min @ 73% (73w)
1:9 min @ 74% (74w)
1:8 min @ 80% (80w)
16 sec @ 90% (90w)
1:23 min @ 98% (98w)
1:9 min @ 86% (86w)
1:22 min @ 96% (96w)
59 sec @ 48% (48w)
2:26 min @ 68% (68w)
2:13 min @ 85% (85w)
38 sec @ 49% (49w)
10 sec @ 82% (82w)
49 sec @ 71% (71w)
40 sec @ 93% (93w)
1:11 min @ 59% (59w)
1:46 min @ 98% (98w)
24 sec @ 50% (50w)
48 sec @ 78% (78w)
1:41 min @ 91% (91w)
1:29 min @ 62% (62w)
1:10 min @ 86% (86w)
2:18 min @ 80% (80w)
2:9 min @ 91% (91w)
37 sec @ 57% (57w)
58 sec @ 59% (59w)
36 sec @ 51% (51w)
1:53 min @ 72% (72w)
1:46 min @ 80% (80w)
3:41 min @ 76% (76w)
29 sec @ 59% (59w)
17:15 min @ 77% (77w)
53 sec @ 85% (85w)
3:19 min @ 76% (76w)
1:43 min @ 72% (72w)
14 sec @ 79% (79w)
1:22 min @ 94% (94w)
1:13 min @ 60% (60w)
3:14 min @ 84% (84w)
44 sec @ 84% (84w)
1:38 min @ 61% (61w)
2:4 min @ 80% (80w)
2:13 min @ 70% (70w)
22 sec @ 68% (68w)
1:57 min @ 76% (76w)
3:2 min @ 76% (76w)
1:7 min @ 83% (83w)
1:56 min @ 80% (80w)
12 sec @ 81% (81w)
51 sec @ 69% (69w)
20 sec @ 48% (48w)
3:1 min @ 73% (73w)
2:25 min @ 78% (78w)
29 sec @ 65% (65w)
53 sec @ 97% (97w)
3:40 min @ 71% (71w)
3:13 min @ 77% (77w)
5:16 min @ 78% (78w)
19 sec @ 80% (80w)
3:47 min @ 70% (70w)
1:23 min @ 87% (87w)
14 sec @ 81% (81w)
1:32 min @ 67% (67w)
32 sec @ 65% (65w)
2:34 min @ 73% (73w)
1:24 min @ 73% (73w)
2:47 min @ 79% (79w)
1:32 min @ 69% (69w)
2:32 min @ 91% (91w)
44 sec @ 68% (68w)
2:9 min @ 64% (64w)
1:41 min @ 96% (96w)
49 sec @ 54% (54w)
8 sec @ 68% (68w)
1:49 min @ 78% (78w)
2:58 min @ 77% (77w)
43 sec @ 66% (66w)
3:9 min @ 73% (73w)
11:41 min @ 75% (75w)
3:37 min @ 79% (79w)
1:40 min @ 72% (72w)
32 sec @ 97% (97w)
16 sec @ 41% (41w)
1:55 min @ 72% (72w)
1:9 min @ 74% (74w)
1:8 min @ 79% (79w)
16 sec @ 90% (90w)
1:23 min @ 98% (98w)
1:9 min @ 86% (86w)
1:22 min @ 96% (96w)
55 sec @ 49% (49w)
2:29 min @ 67% (67w)
2:12 min @ 85% (85w)
38 sec @ 49% (49w)
10 sec @ 80% (80w)
47 sec @ 72% (72w)
40 sec @ 93% (93w)
1:12 min @ 61% (61w)
1:44 min @ 76% (76w)