tempo

Invalid Litter Dept.

  • Cycling
  • 1h 30mTime
  • 98Stress
  • 0.81Intensity
  • 120Popularity

About this workout

This workout features a solid main set of tempo intervals that push your limits with 3 × 5 min at 105% FTP, perfect for building aerobic durability while flirting with threshold power. It's an ideal mid-week staple for those looking to enhance their endurance and prepare for longer climbs or sustained efforts in group rides.

Jonegrav

Workout structure

  • 3 min @ 55% (55w)
  • 3 min @ 55-65% (55-65w)
  • 3 min @ 65-70% (65-70w)
  • 3 min @ 70-75% (70-75w)
  • 2X
    • 1 min @ 82% (82w)
  • 3X
    • 1 min @ 60% (60w)
    • 1 min @ 82% (82w)
  • 10 min @ 82% (82w)
  • 3X
    • 30 sec @ 120% (120w)
    • 5 min @ 65-105% (65-105w)
    • 5 min @ 105-65% (105-65w)
  • 30 sec @ 120% (120w)
  • 10 min @ 82% (82w)
  • 3X
    • 1 min @ 82% (82w)
    • 1 min @ 60% (60w)
  • 2X
    • 1 min @ 82% (82w)
  • 3 min @ 75-70% (75-70w)
  • 3 min @ 70-65% (70-65w)
  • 3 min @ 65-55% (65-55w)
  • 1 min @ 55% (55w)