Tempo

FTP builder - w3d4 - Tempo - Jan

  • Cycling
  • 1h 1mTime
  • 69Stress
  • 0.82Intensity
  • 20Popularity

About this workout

This tempo workout consists of three solid 5-minute intervals at 90% FTP, perfect for building aerobic durability while keeping your heart rate in check during those mid-week rides. It’s a great choice for improving your MVdP FTP and preparing for sustained efforts in races or time trials without overcooking your legs.

Jampie

Workout structure

  • 2X
    • 1 min @ 55% (55w)
  • 1 min @ 60% (60w)
  • 1 min @ 65% (65w)
  • 1 min @ 70% (70w)
  • 3X
    • 3 min @ 90% (90w)
    • Rest 2 min @ 65% (65w)
  • 3 min @ 90% (90w)
  • 2X
    • Rest 1 min @ 65% (65w)
  • 3X
    • 5 min @ 90% (90w)
    • Rest 2 min @ 65% (65w)
  • 1 min @ 100% (100w)
  • Rest 1 min @ 55% (55w)
  • 1 min @ 105% (105w)
  • Rest 1:30 min @ 55% (55w)
  • 1 min @ 110% (110w)
  • Rest 1:30 min @ 55% (55w)
  • 1 min @ 115% (115w)
  • Rest 1:30 min @ 55% (55w)
  • 1 min @ 120% (120w)
  • Rest 1:30 min @ 55% (55w)
  • 3 min @ 55% (55w)