Tempo

FTP Builder Tempo

  • Cycling
  • 1hTime
  • 64Stress
  • 0.80Intensity
  • 40Popularity

About this workout

This tempo workout focuses on building your aerobic durability with a solid main set of 4 × 7 minutes at 90% FTP, ideal for sustaining the pace you need on weekly group rides and TTs. Perfect for time-crunched athletes, it delivers effective FTP work without pushing you over the edge, setting you up for success in your next FTP test.

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Workout structure

  • Warm-Up 10 min @ 50% (50w)
  • 4X
    • Active 7 min @ 90% (90w)
    • 2 min @ 50% (50w)
  • 7 min @ 90% (90w)
  • 7 min @ 50% (50w)