Tempo

February Pre-season - Week 4 - 2022

  • Cycling
  • 1h 16mTime
  • 66Stress
  • 0.72Intensity
  • 15Popularity

About this workout

This session focuses on building aerobic durability with a solid tempo effort that keeps you just below threshold, ideal for those mid-week rides or to stretch out the climbs. Incorporate this as a staple in your training routine to maintain endurance while allowing for effective recovery between efforts.

tnordmeyer

Workout structure

  • Warmup 1 min @ 55% (55w) 80-90 rpm
  • Warmup 3 min @ 65% (65w) 85-95 rpm
  • Warmup 2:30 min @ 70% (70w) 90-100 rpm
  • Warmup 1 min @ 70-75% (70-75w) 90-100 rpm
  • Warmup 2:30 min @ 75% (75w) 90-100 rpm
  • Rest 2 min @ 50% (50w) 70-80 rpm
  • 1 min @ 75% (75w) 95 rpm
  • 1 min @ 70% (70w) 100 rpm
  • 1 min @ 60% (60w) 85 rpm
  • 30 sec @ 78% (78w) 95 rpm
  • 30 sec @ 70% (70w) 100 rpm
  • 30 sec @ 60% (60w) 85 rpm
  • 30 sec @ 78% (78w) 95 rpm
  • 10 sec @ 70% (70w) 102 rpm
  • 1 min @ 60% (60w) 85 rpm
  • 30 sec @ 78% (78w) 100 rpm
  • Rest 3 min @ 50% (50w) 70-80 rpm
  • 1 min @ 50-75% (50-75w) 95 rpm
  • 2 min @ 75-70% (75-70w) 92 rpm
  • 2X
    • 15 sec @ 105% (105w) 90 rpm
    • 1 min @ 70-85% (70-85w) 90 rpm
    • 1 min @ 85-70% (85-70w) 92 rpm
  • 15 sec @ 105% (105w) 92 rpm
  • 2 min @ 70-75% (70-75w) 92 rpm
  • 1 min @ 75-50% (75-50w) 95 rpm
  • Rest 4 min @ 50% (50w) 70-80 rpm
  • 30 sec @ 50-100% (50-100w) 85 rpm
  • 30 sec @ 100% (100w) 80 rpm
  • 30 sec @ 100-90% (100-90w) 85 rpm
  • 30 sec @ 90% (90w) 90 rpm
  • 20 sec @ 80% (80w) 92 rpm
  • 10 sec @ 105% (105w) 92 rpm
  • 1 min @ 70% (70w) 92 rpm
  • 1 min @ 67% (67w) 90 rpm
  • 1 min @ 70% (70w) 95 rpm
  • 15 sec @ 80% (80w) 95 rpm
  • 15 sec @ 90% (90w) 95 rpm
  • 15 sec @ 90-95% (90-95w) 85 rpm
  • 30 sec @ 95% (95w) 85 rpm
  • 15 sec @ 95-90% (95-90w) 85 rpm
  • 15 sec @ 90% (90w) 95 rpm
  • 15 sec @ 80% (80w) 95 rpm
  • 1 min @ 70% (70w) 92 rpm
  • 1 min @ 67% (67w) 90 rpm
  • 1 min @ 70% (70w) 92 rpm
  • 10 sec @ 105% (105w) 92 rpm
  • 20 sec @ 80% (80w) 92 rpm
  • 30 sec @ 90% (90w) 90 rpm
  • 30 sec @ 90-100% (90-100w) 85 rpm
  • 30 sec @ 100% (100w) 80 rpm
  • 30 sec @ 100-50% (100-50w) 85 rpm
  • Rest 4 min @ 50% (50w) 70-80 rpm
  • 1 min @ 80-85% (80-85w) 88 rpm
  • 1 min @ 80-85% (80-85w) 92 rpm
  • 1 min @ 85-60% (85-60w) 92 rpm
  • 1 min @ 80% (80w) 90 rpm
  • 30 sec @ 80-87% (80-87w) 95 rpm
  • 55 sec @ 80-90% (80-90w) 92 rpm
  • 10 sec @ 110% (110w) 95 rpm
  • 55 sec @ 90-80% (90-80w) 92 rpm
  • 30 sec @ 87-80% (87-80w) 95 rpm
  • 1 min @ 80% (80w) 90 rpm
  • 1 min @ 60-85% (60-85w) 92 rpm
  • 1 min @ 85-80% (85-80w) 92 rpm
  • 1 min @ 85-80% (85-80w) 88 rpm
  • Rest 4 min @ 50% (50w) 70-80 rpm
  • 30 sec @ 90% (90w) 80 rpm
  • 10 sec @ 150% (150w) 90-120 rpm
  • Rest 1:51 min @ 50% (50w) 70-80 rpm
  • 1 min @ 60% (60w) 100 rpm
  • Rest 1 min @ 50% (50w) 70-80 rpm
  • 1 min @ 60% (60w) 100 rpm
  • Rest 2 min @ 50% (50w) 70-80 rpm
  • 4 sec @ 140% (140w) 70-80 rpm