Tempo

Jan -28 Strength

  • Cycling
  • 1h 9mTime
  • 65Stress
  • 0.75Intensity
  • 60Popularity

About this workout

This tempo workout features a solid main set of 4-minute intervals at 83% FTP, perfect for building aerobic durability and preparing for those long climbs or sustained efforts in group rides. It's a classic mid-week staple that helps you stretch your endurance without overcooking, keeping you ready for the challenges ahead.

pedaldemon

Workout structure

  • Warm-Up 6 min @ 55-75% (55-75w)
  • Active 6 min @ 75% (75w)
  • 4X
    • Active 4 min @ 83% (83w)
    • Rest 1 min @ 45% (45w)
  • Active 5 min @ 55% (55w)
  • 4X
    • Active 2 min @ 90% (90w) 58 rpm
    • Rest 1 min @ 55% (55w) 65 rpm
  • 2X
    • Active 20 sec @ 145% (145w)
    • Rest 5 min @ 55% (55w)
  • Active 20 sec @ 90% (90w)
  • Active 20 sec @ 89% (89w)
  • Active 20 sec @ 88% (88w)
  • Active 20 sec @ 86% (86w)
  • Active 20 sec @ 85% (85w)
  • Active 20 sec @ 84% (84w)
  • Active 20 sec @ 83% (83w)
  • Active 20 sec @ 82% (82w)
  • Active 20 sec @ 80% (80w)
  • Active 20 sec @ 79% (79w)
  • Active 20 sec @ 78% (78w)
  • Active 20 sec @ 77% (77w)
  • Active 20 sec @ 76% (76w)
  • Active 20 sec @ 74% (74w)
  • Active 20 sec @ 73% (73w)
  • Active 20 sec @ 72% (72w)
  • Active 20 sec @ 71% (71w)
  • Active 20 sec @ 69% (69w)
  • Active 20 sec @ 68% (68w)
  • Active 20 sec @ 67% (67w)
  • Active 20 sec @ 66% (66w)
  • Active 20 sec @ 65% (65w)
  • Active 20 sec @ 63% (63w)
  • Active 20 sec @ 62% (62w)
  • Active 20 sec @ 61% (61w)
  • Active 20 sec @ 60% (60w)
  • Active 20 sec @ 59% (59w)
  • Active 20 sec @ 57% (57w)
  • Active 20 sec @ 56% (56w)
  • Active 20 sec @ 55% (55w)