tempo

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  • Cycling
  • 3h 52mTime
  • 273Stress
  • 0.84Intensity
  • 20Popularity

About this workout

This tempo workout features a solid main set of 4 × 12 minutes at 85% FTP, perfect for building aerobic durability and preparing for those long climbs. It's a mid-week staple that helps you sustain the effort required for group rides or extended solo sessions without overcooking your legs.

Graham

Workout structure

  • 30 min @ 65% (65w)
  • 8 min @ 100% (100w)
  • 3 min @ 65% (65w)
  • 10 min @ 100% (100w)
  • 3 min @ 65% (65w)
  • 15 min @ 100% (100w)
  • 3 min @ 65% (65w)
  • 10 min @ 100% (100w)
  • 4 min @ 65% (65w)
  • 4X
    • 12 min @ 85% (85w)
    • 2 min @ 65% (65w)
  • 90 min @ 80% (80w)