Tempo

Fall Maintenance - Week 4 - October 2021_MRC

  • Cycling
  • 1h 15mTime
  • 69Stress
  • 0.74Intensity
  • 25Popularity

About this workout

This tempo workout features a solid main set of 4 intervals at 85% FTP with brief recoveries, perfect for building aerobic durability and preparing for those longer climbs. It's a classic mid-week staple that keeps your endurance sharp without pushing you over the edge.

tnordmeyer

Workout structure

  • Warmup 2 min @ 55% (55w) 80-90 rpm
  • Warmup 2 min @ 65% (65w) 85-95 rpm
  • Warmup 1 min @ 65-75% (65-75w) 90-95 rpm
  • Warmup 2 min @ 75% (75w) 90-100 rpm
  • Warmup 2 min @ 75-80% (75-80w) 90-100 rpm
  • Warmup 2 min @ 80% (80w) 90-100 rpm
  • Rest 2 min @ 50% (50w) 80-90 rpm
  • 1 min @ 85-80% (85-80w) 95 rpm
  • 1 min @ 70-75% (70-75w) 100 rpm
  • 30 sec @ 65% (65w) 85 rpm
  • 10 sec @ 110% (110w) 90 rpm
  • 30 sec @ 65% (65w) 85 rpm
  • 1 min @ 75-70% (75-70w) 100 rpm
  • 1 min @ 80-85% (80-85w) 95 rpm
  • 1:30 min @ 65% (65w) 85 rpm
  • 1 min @ 85-80% (85-80w) 95 rpm
  • 1 min @ 70-75% (70-75w) 100 rpm
  • 30 sec @ 65% (65w) 90 rpm
  • 10 sec @ 110% (110w) 95 rpm
  • 30 sec @ 65% (65w) 85 rpm
  • 1 min @ 75-70% (75-70w) 95 rpm
  • 1 min @ 80-85% (80-85w) 105 rpm
  • 3 min @ 50% (50w) 80-90 rpm
  • 1 min @ 80% (80w) 95 rpm
  • 45 sec @ 78% (78w) 100 rpm
  • 45 sec @ 75% (75w) 90 rpm
  • 1:30 min @ 82% (82w) 95 rpm
  • 45 sec @ 75% (75w) 100 rpm
  • 45 sec @ 72% (72w) 90 rpm
  • 1:45 min @ 80% (80w) 95 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 2 min @ 82% (82w) 95 rpm
  • Rest 4 min @ 50% (50w) 80-90 rpm
  • 1:20 min @ 85-80% (85-80w) 85 rpm
  • 1 min @ 74-68% (74-68w) 90 rpm
  • 30 sec @ 80-85% (80-85w) 95 rpm
  • 1 min @ 85-75% (85-75w) 95 rpm
  • 30 sec @ 85% (85w) 80 rpm
  • 20 sec @ 115% (115w) 82 rpm
  • 20 sec @ 85% (85w) 80 rpm
  • 20 sec @ 120% (120w) 82 rpm
  • 20 sec @ 85% (85w) 80 rpm
  • 20 sec @ 115% (115w) 84 rpm
  • 20 sec @ 85% (85w) 80 rpm
  • 20 sec @ 125% (125w) 84 rpm
  • 30 sec @ 85% (85w) 92 rpm
  • 1 min @ 75-85% (75-85w) 95 rpm
  • 30 sec @ 85-80% (85-80w) 95 rpm
  • 1 min @ 68-74% (68-74w) 90 rpm
  • 1:20 min @ 80-85% (80-85w) 85 rpm
  • Rest 4 min @ 50% (50w) 80-90 rpm
  • 30 sec @ 50-75% (50-75w) 90 rpm
  • 2 min @ 75% (75w) 92 rpm
  • 1 min @ 85% (85w) 94 rpm
  • 20 sec @ 110% (110w) 94 rpm
  • 30 sec @ 84% (84w) 95 rpm
  • 30 sec @ 82% (82w) 96 rpm
  • 30 sec @ 80% (80w) 94 rpm
  • 1:30 min @ 75% (75w) 90 rpm
  • 1 min @ 90% (90w) 92 rpm
  • Rest 4 min @ 50% (50w) 80-90 rpm
  • 30 sec @ 110% (110w) 80 rpm
  • 10 sec @ 150% (150w) 100-120 rpm
  • Rest 1 min @ 50% (50w) 80-90 rpm
  • 30 sec @ 55% (55w) 100 rpm
  • Rest 30 sec @ 50% (50w) 80-90 rpm
  • 30 sec @ 55% (55w) 100 rpm
  • Rest 3 min @ 50% (50w) 80-90 rpm
  • Rest 4 sec @ 140% (140w) 80-90 rpm