Tempo

FTP-WK1-D1

  • Cycling
  • 1h 27mTime
  • 84Stress
  • 0.76Intensity
  • 135Popularity

About this workout

This tempo workout features solid intervals of 6 minutes at 84% FTP, perfect for building aerobic durability and preparing for those mid-week rides. It's a classic choice for cyclists looking to enhance their endurance without overextending, helping you sustain the kind of power needed for a strong FTP test or to match MVdP's efforts.

Sscafidi

Workout structure

  • 10 min @ 45% (45w) 90 rpm
  • 3 min @ 62% (62w) 100 rpm
  • 3 min @ 70% (70w) 100 rpm
  • 3 min @ 80% (80w) 100 rpm
  • 3 min @ 89% (89w) 100 rpm
  • Rest 5 min @ 60% (60w)
  • 3X
    • 1:45 min @ 105% (105w) 100 rpm
    • Rest 30 sec @ 60% (60w)
  • 2X
    • 6 min @ 84% (84w) 100 rpm
    • Rest 3 min @ 60% (60w)
  • 3X
    • 3 min @ 89% (89w) 100 rpm
    • Rest 1:30 min @ 60% (60w)
  • 3 min @ 90% (90w) 100 rpm
  • 3 min @ 80% (80w) 100 rpm
  • 3 min @ 70% (70w) 100 rpm
  • 3 min @ 60% (60w) 100 rpm
  • 10 min @ 45% (45w) 100 rpm