Tempo

FTP surge

Cycling
1h 33mTime
87Stress
0.75Intensity
30Popularity

About this workout

This tempo workout features a solid main set of 12 intervals at 85% FTP, perfect for building aerobic durability without overcooking. It's ideal for those looking to sustain strong efforts in weekly group rides or to enhance performance in FTP tests like the one used by MVdP.

ryanator

Workout structure

Active 20 min @ 30-65% (30-65w)
Active 1 min @ 80% (80w) 110 rpm
Active 1 min @ 50% (50w)
Active 1 min @ 100% (100w) 110 rpm
Active 1 min @ 50% (50w)
Active 1 min @ 120% (120w) 110 rpm
Active 4 min @ 50% (50w)
Active 30 sec @ 95% (95w)
Active 2:30 min @ 85% (85w)
Active 30 sec @ 100% (100w)
Active 2:30 min @ 85% (85w)
Active 30 sec @ 105% (105w)
Active 2:30 min @ 85% (85w)
Active 30 sec @ 100% (100w)
Active 2:30 min @ 85% (85w)
Active 1 min @ 95% (95w)
Active 5 min @ 50% (50w)
Active 30 sec @ 95% (95w)
Active 2:30 min @ 85% (85w)
Active 30 sec @ 100% (100w)
Active 2:30 min @ 85% (85w)
Active 30 sec @ 105% (105w)
Active 2:30 min @ 85% (85w)
Active 30 sec @ 100% (100w)
Active 2:30 min @ 85% (85w)
Active 1 min @ 95% (95w)
Active 5 min @ 50% (50w)
Active 30 sec @ 95% (95w)
Active 2:30 min @ 85% (85w)
Active 30 sec @ 100% (100w)
Active 2:30 min @ 85% (85w)
Active 30 sec @ 105% (105w)
Active 2:30 min @ 85% (85w)
Active 30 sec @ 100% (100w)
Active 2:30 min @ 85% (85w)
Active 1 min @ 95% (95w)
Active 5 min @ 50% (50w)
Active 10 min @ 50-30% (50-30w)