Tempo

Foundation 70minutes

  • Cycling
  • 1h 10mTime
  • 66Stress
  • 0.75Intensity
  • 140Popularity

About this workout

This tempo workout builds your aerobic durability with sustained efforts, complemented by short intervals at 90% FTP to push your limits. It's a solid mid-week staple that keeps you primed for longer rides and climbs without overcooking your legs.

Trisston

Workout structure

  • 10 min @ 55-75% (55-75w) 80-95 rpm
  • 3 min @ 90% (90w) 80 rpm
  • 5 min @ 75% (75w) 90 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 3 min @ 90% (90w) 80 rpm
  • 5 min @ 75% (75w) 90 rpm
  • 2 min @ 55% (55w) 80 rpm
  • 3 min @ 90% (90w) 70 rpm
  • 2X
    • 5 min @ 75% (75w) 80 rpm
    • 2 min @ 55% (55w) 80 rpm
    • 3 min @ 90% (90w) 60 rpm
  • 5 min @ 75% (75w) 80 rpm
  • 2 min @ 55% (55w) 80 rpm
  • 10 min @ 75-55% (75-55w) 60 rpm