tempo

HOP 4m-30s

  • Cycling
  • 1h 30mTime
  • 108Stress
  • 0.85Intensity
  • 365Popularity

About this workout

This tempo workout features sustained efforts at 87% FTP, perfect for building aerobic durability that keeps you strong during long climbs or steady group rides. It's a classic mid-week staple that delivers solid endurance gains without the fatigue of harder intervals.

AA

Workout structure

  • 15 min @ 60% (60w)
  • 15X
    • 3:30 min @ 87% (87w)
    • 30 sec @ 115% (115w)
  • 15 min @ 56% (56w)