Tempo

GCN_70-80-90%_TRAINER

  • Cycling
  • 1h 25mTime
  • 76Stress
  • 0.73Intensity
  • 55Popularity

About this workout

This tempo workout is perfect for building aerobic durability with a solid effort that feels steady yet challenging, making it a great mid-week staple. Ideal for those long rides or when you need to maintain a good pace without overcooking, it’s the kind of session that prepares you for extended climbs or group rides.

gspaweb

Workout structure

  • 5 min @ 55% (55w) 80 rpm
  • 4 min @ 75% (75w) 85 rpm
  • 3 min @ 85% (85w) 90 rpm
  • 2 min @ 95% (95w) 100 rpm
  • 1 min @ 105% (105w) 110 rpm
  • 5 min @ 55% (55w) 80 rpm
  • 1 min @ 70% (70w) 60 rpm
  • 1 min @ 70% (70w) 70 rpm
  • 1 min @ 70% (70w) 80 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 1 min @ 70% (70w) 100 rpm
  • 5 min @ 55% (55w) 80 rpm
  • 1 min @ 80% (80w) 100 rpm
  • 1 min @ 80% (80w) 90 rpm
  • 1 min @ 80% (80w) 80 rpm
  • 1 min @ 80% (80w) 70 rpm
  • 1 min @ 80% (80w) 60 rpm
  • 5 min @ 55% (55w) 80 rpm
  • 1 min @ 90% (90w) 100 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 1 min @ 90% (90w) 80 rpm
  • 1 min @ 90% (90w) 70 rpm
  • 1 min @ 90% (90w) 60 rpm
  • 5 min @ 55% (55w) 80 rpm
  • 1 min @ 80% (80w) 60 rpm
  • 1 min @ 80% (80w) 70 rpm
  • 1 min @ 80% (80w) 80 rpm
  • 2X
    • 1 min @ 80% (80w) 90 rpm
  • 5 min @ 55% (55w) 80 rpm
  • 1 min @ 70% (70w) 60 rpm
  • 1 min @ 70% (70w) 70 rpm
  • 1 min @ 70% (70w) 80 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 1 min @ 70% (70w) 100 rpm
  • 5 min @ 55% (55w) 80 rpm
  • 1 min @ 105% (105w) 110 rpm
  • 2 min @ 95% (95w) 100 rpm
  • 3 min @ 85% (85w) 90 rpm
  • 4 min @ 75% (75w) 85 rpm
  • 5 min @ 55% (55w) 80 rpm