Tempo

Iuri 08/02/25

  • Cycling
  • 1hTime
  • 61Stress
  • 0.78Intensity
  • 15Popularity

About this workout

This tempo workout features a solid main set of 3×4 minutes at 90% FTP, perfect for building aerobic durability and preparing for longer climbs or sustained efforts. It’s a great mid-week staple that balances intensity with recoveries, ensuring you're ready for your next group ride or race.

vellanoandrea@gmail.com

Workout structure

  • 1 min @ 45% (45w) 80 rpm
  • 1 min @ 49% (49w) 80 rpm
  • 1 min @ 53% (53w) 85 rpm
  • 1 min @ 58% (58w) 85 rpm
  • 1 min @ 62% (62w) 85 rpm
  • 1 min @ 66% (66w) 90 rpm
  • 2 min @ 70% (70w) 90 rpm
  • 2 min @ 74% (74w) 90 rpm
  • 1 min @ 60% (60w) 85 rpm
  • 2 min @ 80% (80w) 75 rpm
  • 1 min @ 60% (60w) 90 rpm
  • 2 min @ 90% (90w) 70 rpm
  • 2 min @ 60% (60w) 85 rpm
  • 2 min @ 100% (100w) 65 rpm
  • 2 min @ 60% (60w) 85 rpm
  • 3 min @ 85% (85w) 90 rpm
  • 1 min @ 105% (105w) 90 rpm
  • 4 min @ 90% (90w) 90 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 1 min @ 112% (112w) 90 rpm
  • 4 min @ 90% (90w) 90 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 1 min @ 120% (120w) 90 rpm
  • 4 min @ 90% (90w) 90 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 3 min @ 60% (60w) 100 rpm
  • 2 min @ 55% (55w) 95 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 2 min @ 45% (45w) 85 rpm
  • 2 min @ 40% (40w) 80 rpm