Tempo

INC meet up 9th Dec

  • Cycling
  • 1h 32mTime
  • 89Stress
  • 0.76Intensity
  • 40Popularity

About this workout

This tempo workout features a solid main set of 4 × 3 min at 80% FTP, perfect for building your aerobic durability and sustaining solid efforts during group rides. It's an ideal mid-week staple to help you hit your peak performance as the season progresses.

emilow

Workout structure

  • Active 2 min @ 60% (60w)
  • Active 3 min @ 68% (68w)
  • Active 3 min @ 73% (73w)
  • Active 2 min @ 78% (78w)
  • 6X
    • Active 1 min @ 90% (90w)
    • Rest 1 min @ 65% (65w)
  • Active 5 min @ 70% (70w)
  • 2X
    • Active 30 sec @ 115% (115w)
    • Rest 3 min @ 55% (55w)
  • 5X
    • Active 2 min @ 90% (90w)
    • Rest 1 min @ 70% (70w)
  • Active 2:30 min @ 70% (70w)
  • 4X
    • Active 3 min @ 80% (80w)
    • Rest 1 min @ 70% (70w)
  • Active 2:30 min @ 70% (70w)
  • 2X
    • Active 30 sec @ 115% (115w)
    • Rest 3 min @ 55% (55w)
  • 4X
    • Active 1 min @ 95% (95w)
    • Rest 1:30 min @ 55% (55w)
  • Active 5 min @ 55% (55w)