Extended Tempo

• Cycling
• 1h 27mTime
• 85Stress
• 0.76Intensity
• 225Popularity

About this workout

This extended tempo workout features four 10-minute efforts at 85% FTP, perfect for building aerobic durability and sub-threshold endurance, making it a staple for mid-week training. Ideal for extending your stamina on long climbs or maintaining pace in a group ride, it balances intensity with manageable recovery.

Workout structure

• 7:30 min @ 65% (65w)
• 6X
  • 1 min @ 85% (85w)
  • 1 min @ 55% (55w)
• 3 min @ 55% (55w)
• 4X
  • 10 min @ 85% (85w)
  • 5 min @ 65% (65w)
• 5 min @ 45% (45w)