Tempo

first exercise

  • Cycling
  • 51mTime
  • 60Stress
  • 0.84Intensity
  • 40Popularity

About this workout

This classic tempo workout features sustained efforts with 2 × 10 min at 85% FTP, perfect for building aerobic durability and endurance, making it a mid-week staple for those looking to stretch out climbs or maintain a solid pace on group rides. It's a great alternative to 3x15 or 5x30 intervals for time-pressed athletes who want solid returns without overcooking.

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Workout structure

  • 10 min @ 85% (85w)
  • 2 min @ 40% (40w)
  • 10 min @ 90% (90w)
  • 2 min @ 40% (40w)
  • 10 min @ 85% (85w)
  • 2 min @ 40% (40w)
  • 10 min @ 95% (95w)
  • 5 min @ 50% (50w)