Get up to Tempo

• Cycling
• 24mTime
• 24Stress
• 0.78Intensity
• 155Popularity

About this workout

This tempo workout features 7 intervals at 90% FTP, perfect for building aerobic durability and preparing you for those long climbs or sustained efforts in group rides. It's a classic mid-week staple that provides solid training returns without overcooking your legs.

Workout structure

• 1 min @ 55% (55w)
• Rest 3 min @ 55% (55w)
• 5X
  • 1 min @ 90% (90w)
  • Rest 30 sec @ 55% (55w)
• 5X
  • 12 sec @ 105% (105w)
  • Rest 1 min @ 75% (75w)
• 2X
  • 1 min @ 90% (90w)
  • Rest 1 min @ 75% (75w)
• 2 min @ 75% (75w)
• Rest 30 sec @ 55% (55w)