Tempo

FTP builder - Moderate

  • Cycling
  • 1hTime
  • 61Stress
  • 0.78Intensity
  • 85Popularity

About this workout

This tempo workout features a solid main set of 10×2 minutes at 86% FTP, perfect for building the aerobic durability needed for those long group rides or time trials. It's a classic choice for those looking to incrementally boost their FTP and sustain a strong effort when it counts, like during a critical race kick.

Daudi

Workout structure

  • 4 min @ 54% (54w) 85-100 rpm
  • 3 min @ 64% (64w) 85-100 rpm
  • 2 min @ 76% (76w) 85-100 rpm
  • 1 min @ 86% (86w) 85-100 rpm
  • Rest 2 min @ 44% (44w) 80-95 rpm
  • 2 min @ 86% (86w) 85-100 rpm
  • 20 sec @ 92% (92w) 85-100 rpm
  • 20 sec @ 98% (98w) 85-100 rpm
  • 20 sec @ 104% (104w) 85-100 rpm
  • Rest 1:30 min @ 44% (44w) 80-95 rpm
  • 2 min @ 86% (86w) 85-100 rpm
  • 20 sec @ 92% (92w) 85-100 rpm
  • 20 sec @ 98% (98w) 85-100 rpm
  • 20 sec @ 104% (104w) 85-100 rpm
  • Rest 1:30 min @ 44% (44w) 80-95 rpm
  • 2 min @ 86% (86w) 85-100 rpm
  • 20 sec @ 92% (92w) 85-100 rpm
  • 20 sec @ 98% (98w) 85-100 rpm
  • 20 sec @ 104% (104w) 85-100 rpm
  • Rest 1:30 min @ 44% (44w) 80-95 rpm
  • 2 min @ 86% (86w) 85-100 rpm
  • 20 sec @ 92% (92w) 85-100 rpm
  • 20 sec @ 98% (98w) 85-100 rpm
  • 20 sec @ 104% (104w) 85-100 rpm
  • Rest 1:30 min @ 44% (44w) 80-95 rpm
  • 2 min @ 86% (86w) 85-100 rpm
  • 20 sec @ 92% (92w) 85-100 rpm
  • 20 sec @ 98% (98w) 85-100 rpm
  • 20 sec @ 104% (104w) 85-100 rpm
  • Rest 1:30 min @ 44% (44w) 80-95 rpm
  • 2 min @ 86% (86w) 85-100 rpm
  • 20 sec @ 92% (92w) 85-100 rpm
  • 20 sec @ 98% (98w) 85-100 rpm
  • 20 sec @ 104% (104w) 85-100 rpm
  • Rest 1:30 min @ 44% (44w) 80-95 rpm
  • 2 min @ 86% (86w) 85-100 rpm
  • 20 sec @ 92% (92w) 85-100 rpm
  • 20 sec @ 98% (98w) 85-100 rpm
  • 20 sec @ 104% (104w) 85-100 rpm
  • Rest 1:30 min @ 44% (44w) 80-95 rpm
  • 2 min @ 86% (86w) 85-100 rpm
  • 20 sec @ 92% (92w) 85-100 rpm
  • 20 sec @ 98% (98w) 85-100 rpm
  • 20 sec @ 104% (104w) 85-100 rpm
  • Rest 1:30 min @ 44% (44w) 80-95 rpm
  • 2 min @ 86% (86w) 85-100 rpm
  • 20 sec @ 92% (92w) 85-100 rpm
  • 20 sec @ 98% (98w) 85-100 rpm
  • 20 sec @ 104% (104w) 85-100 rpm
  • Rest 1:30 min @ 44% (44w) 80-95 rpm
  • 2 min @ 86% (86w) 85-100 rpm
  • 20 sec @ 92% (92w) 85-100 rpm
  • 20 sec @ 98% (98w) 85-100 rpm
  • 20 sec @ 104% (104w) 85-100 rpm
  • Rest 4:30 min @ 44% (44w) 80-95 rpm