40 Min Fasted Zone 1-2 Morning Ride Tempo Interval 3x 80%FTP 3x85%FTP 3x90%FTP
- Cycling
- 40mTime
- 27Stress
- 0.64Intensity
- 97Popularity
About this workout
This classic tempo workout features 3 sets of 45 seconds at 80% FTP, allowing you to build aerobic durability while maintaining a steady effort. Perfect for mid-week sessions or preparing for longer climbs, it strikes the balance between intensity and recovery, making it a staple for every cyclist's training plan.
Workout structure
- 2 min @ 45% (45w) 70-85 rpm
- 2:30 min @ 55% (55w) 75-90 rpm
- 3 min @ 60% (60w) 75-90 rpm
- 3 min @ 70% (70w) 75-90 rpm
- 3:30 min @ 58% (58w) 75-85 rpm
- 45 sec @ 80% (80w) 75-90 rpm
- 1:15 min @ 55% (55w) 80-90 rpm
- 45 sec @ 85% (85w) 65-75 rpm
- 1:15 min @ 55% (55w) 80-90 rpm
- 45 sec @ 90% (90w) 65-75 rpm
- 1:15 min @ 55% (55w) 80-90 rpm
- 45 sec @ 80% (80w) 65-75 rpm
- 1:15 min @ 55% (55w) 80-90 rpm
- 45 sec @ 85% (85w) 65-75 rpm
- 1:15 min @ 55% (55w) 80-90 rpm
- 45 sec @ 90% (90w) 70-88 rpm
- 1:30 min @ 55% (55w) 80-90 rpm
- 45 sec @ 80% (80w) 65-75 rpm
- 1:30 min @ 55% (55w) 80-90 rpm
- 45 sec @ 85% (85w) 70-88 rpm
- 1:15 min @ 55% (55w) 80-90 rpm
- 45 sec @ 90% (90w) 70-90 rpm
- 1:45 min @ 65% (65w) 80-90 rpm
- 1:45 min @ 60% (60w) 75-90 rpm
- 1:45 min @ 58% (58w) 80-90 rpm
- 1:45 min @ 45% (45w) 70-88 rpm
- 1:45 min @ 40% (40w) 70-90 rpm