Tempo

Holmes

  • Cycling
  • 1h 15mTime
  • 67Stress
  • 0.73Intensity
  • 15Popularity

About this workout

Holmes serves up a solid tempo workout with 2 × 4 minutes at 85% FTP, perfect for building aerobic durability and extending your endurance for those mid-week rides. This bread-and-butter session keeps you strong without overcooking, making it a staple for maintaining fitness and preparing for longer efforts.

Paul Allan

Workout structure

  • Warm-Up 4 min @ 45-57% (45-57w)
  • 8:30 min @ 62% (62w)
  • Cooldown 1 min @ 62-68% (62-68w)
  • 9:30 min @ 68% (68w)
  • 1 min @ 68-73% (68-73w)
  • 10 min @ 73% (73w)
  • 2X
    • 3 min @ 55% (55w)
    • 4 min @ 85% (85w)
    • 1:30 min @ 87-93% (87-93w)
  • 5 min @ 52% (52w)
  • 4 min @ 87% (87w)
  • 1:30 min @ 87-93% (87-93w)
  • 3 min @ 55% (55w)
  • 4 min @ 87% (87w)
  • 1:30 min @ 87-93% (87-93w)
  • 3:30 min @ 55% (55w)
  • 2 min @ 55-45% (55-45w)