tempo

IM Maastricht

Cycling
5h 14mTime
338Stress
0.87Intensity
40Popularity

About this workout

This workout features a classic tempo effort with 7 sets of 20 seconds at 89% FTP, pushing your aerobic durability while keeping things manageable. It's a solid mid-week staple that primes you for longer climbs and helps maintain form during extended rides.

Workout structure

4:3 min @ 83% (83w)
1:16 min @ 84% (84w)
2:52 min @ 83% (83w)
4:8 min @ 81% (81w)
4:46 min @ 81% (81w)
4:42 min @ 86% (86w)
21 sec @ 89% (89w)
52 sec @ 70% (70w)
11 sec @ 67% (67w)
1:26 min @ 84% (84w)
4:38 min @ 83% (83w)
1:38 min @ 87% (87w)
2:5 min @ 82% (82w)
5:11 min @ 86% (86w)
1:42 min @ 85% (85w)
1:7 min @ 80% (80w)
2:15 min @ 83% (83w)
2:37 min @ 86% (86w)
1:52 min @ 80% (80w)
3:16 min @ 81% (81w)
24 sec @ 86% (86w)
31 sec @ 79% (79w)
52 sec @ 88% (88w)
5:12 min @ 89% (89w)
1:5 min @ 75% (75w)
3:54 min @ 88% (88w)
1 min @ 80% (80w)
1:17 min @ 95% (95w)
28 sec @ 90% (90w)
1:19 min @ 82% (82w)
3:7 min @ 82% (82w)
1:18 min @ 92% (92w)
4:10 min @ 97% (97w)
25 sec @ 100% (100w)
5:28 min @ 89% (89w)
28 sec @ 94% (94w)
2:1 min @ 80% (80w)
3:10 min @ 86% (86w)
12 sec @ 79% (79w)
29 sec @ 49% (49w)
10 sec @ 53% (53w)
1:22 min @ 76% (76w)
47 sec @ 74% (74w)
47 sec @ 82% (82w)
17 sec @ 89% (89w)
43 sec @ 90% (90w)
42 sec @ 112% (112w)
2:17 min @ 109% (109w)
1:40 min @ 93% (93w)
19 sec @ 93% (93w)
1:10 min @ 77% (77w)
1:23 min @ 82% (82w)
25 sec @ 74% (74w)
27 sec @ 42% (42w)
23 sec @ 58% (58w)
25 sec @ 85% (85w)
3:12 min @ 109% (109w)
22 sec @ 121% (121w)
1:29 min @ 74% (74w)
13 sec @ 90% (90w)
51 sec @ 58% (58w)
14 sec @ 63% (63w)
49 sec @ 80% (80w)
13 sec @ 65% (65w)
31 sec @ 88% (88w)
3:6 min @ 86% (86w)
3:11 min @ 90% (90w)
14 sec @ 66% (66w)
2:34 min @ 116% (116w)
2:8 min @ 95% (95w)
2:27 min @ 76% (76w)
52 sec @ 94% (94w)
40 sec @ 116% (116w)
1:16 min @ 75% (75w)
20 sec @ 84% (84w)
2:31 min @ 94% (94w)
28 sec @ 91% (91w)
28 sec @ 81% (81w)
47 sec @ 65% (65w)
1:47 min @ 91% (91w)
3:28 min @ 88% (88w)
57 sec @ 72% (72w)
2:10 min @ 72% (72w)
17 sec @ 66% (66w)
38 sec @ 80% (80w)
2:47 min @ 76% (76w)
49 sec @ 73% (73w)
27 sec @ 84% (84w)
1:20 min @ 88% (88w)
2:48 min @ 83% (83w)
2:8 min @ 84% (84w)
1:27 min @ 82% (82w)
8:55 min @ 82% (82w)
1:36 min @ 84% (84w)
1:15 min @ 84% (84w)
2:51 min @ 82% (82w)
4:8 min @ 82% (82w)
4:44 min @ 81% (81w)
4:40 min @ 85% (85w)
20 sec @ 89% (89w)
53 sec @ 70% (70w)
11 sec @ 67% (67w)
1:28 min @ 85% (85w)
6:14 min @ 84% (84w)
2:4 min @ 82% (82w)
6:50 min @ 85% (85w)
1:7 min @ 80% (80w)
2:13 min @ 83% (83w)
28 sec @ 87% (87w)
53 sec @ 88% (88w)
1:12 min @ 82% (82w)
1:48 min @ 80% (80w)
3:14 min @ 80% (80w)
24 sec @ 86% (86w)
31 sec @ 79% (79w)
53 sec @ 88% (88w)
2:46 min @ 88% (88w)
2:28 min @ 90% (90w)
1:4 min @ 75% (75w)
4:50 min @ 86% (86w)
3:3 min @ 89% (89w)
3:5 min @ 82% (82w)
1:17 min @ 92% (92w)
4:11 min @ 97% (97w)
24 sec @ 101% (101w)
5:30 min @ 89% (89w)
28 sec @ 95% (95w)
1:59 min @ 80% (80w)
3:11 min @ 86% (86w)
12 sec @ 80% (80w)
29 sec @ 50% (50w)
10 sec @ 53% (53w)
1:22 min @ 76% (76w)
47 sec @ 74% (74w)
47 sec @ 82% (82w)
17 sec @ 89% (89w)
43 sec @ 90% (90w)
42 sec @ 112% (112w)
2:17 min @ 110% (110w)
1:40 min @ 94% (94w)
19 sec @ 92% (92w)
1:10 min @ 76% (76w)
1:23 min @ 83% (83w)
25 sec @ 75% (75w)
27 sec @ 43% (43w)
23 sec @ 58% (58w)
25 sec @ 84% (84w)
3:14 min @ 107% (107w)
22 sec @ 121% (121w)
1:29 min @ 75% (75w)
13 sec @ 90% (90w)
51 sec @ 59% (59w)
14 sec @ 65% (65w)
49 sec @ 80% (80w)
13 sec @ 65% (65w)
31 sec @ 89% (89w)
3:6 min @ 86% (86w)
3:10 min @ 90% (90w)
14 sec @ 65% (65w)
2:33 min @ 116% (116w)
2:8 min @ 95% (95w)
2:27 min @ 76% (76w)
52 sec @ 95% (95w)
40 sec @ 116% (116w)
1:16 min @ 75% (75w)
20 sec @ 84% (84w)
2:31 min @ 93% (93w)
28 sec @ 92% (92w)
28 sec @ 81% (81w)
47 sec @ 65% (65w)
1:47 min @ 90% (90w)
3:28 min @ 88% (88w)
57 sec @ 72% (72w)
2:10 min @ 72% (72w)
17 sec @ 66% (66w)
37 sec @ 80% (80w)
2:47 min @ 76% (76w)
13 sec @ 65% (65w)
17 sec @ 73% (73w)
2:4 min @ 86% (86w)
2:54 min @ 84% (84w)
2:7 min @ 82% (82w)
7:53 min @ 82% (82w)