Tempo

January Pre-season - Week 3 - 2022 - Saturday Special_MRC

  • Cycling
  • 1h 17mTime
  • 74Stress
  • 0.76Intensity
  • 15Popularity

About this workout

This session features 8 intervals of 30 seconds at 95% FTP, pushing your tempo to build aerobic durability while enhancing your ability to sustain efforts just below threshold. Perfect for mid-week staples or as a solid prep for group rides where steady pacing and endurance are key.

tnordmeyer

Workout structure

  • Warmup 1 min @ 55% (55w) 80-90 rpm
  • Warmup 2 min @ 65% (65w) 85-95 rpm
  • Warmup 1:30 min @ 70% (70w) 90-100 rpm
  • Warmup 2 min @ 70-75% (70-75w) 90-100 rpm
  • Warmup 2:30 min @ 75% (75w) 90-100 rpm
  • Rest 2 min @ 50% (50w) 70-90 rpm
  • 30 sec @ 80-75% (80-75w) 100 rpm
  • 30 sec @ 75-80% (75-80w) 100 rpm
  • 30 sec @ 80% (80w) 85 rpm
  • 8 sec @ 100% (100w) 88 rpm
  • 30 sec @ 75-80% (75-80w) 105 rpm
  • 30 sec @ 80-75% (80-75w) 100 rpm
  • 30 sec @ 85-80% (85-80w) 85 rpm
  • 30 sec @ 75-70% (75-70w) 100 rpm
  • 30 sec @ 70-75% (70-75w) 105 rpm
  • 30 sec @ 85-80% (85-80w) 85 rpm
  • 8 sec @ 110% (110w) 90 rpm
  • 30 sec @ 70-67% (70-67w) 100 rpm
  • 30 sec @ 67-70% (67-70w) 105 rpm
  • Rest 2 min @ 50% (50w) 70-90 rpm
  • 1 min @ 100-80% (100-80w) 85 rpm
  • 1:30 min @ 75-70% (75-70w) 90 rpm
  • 1 min @ 70-72% (70-72w) 90 rpm
  • 1:30 min @ 72-75% (72-75w) 95 rpm
  • 2 min @ 80% (80w) 100 rpm
  • 1:30 min @ 75-72% (75-72w) 95 rpm
  • 1:30 min @ 72-70% (72-70w) 90 rpm
  • 1 min @ 70-75% (70-75w) 90 rpm
  • 1 min @ 80-100% (80-100w) 85 rpm
  • Rest 4 min @ 50% (50w) 70-90 rpm
  • 1:32 min @ 75-78% (75-78w) 95 rpm
  • 30 sec @ 95-105% (95-105w) 80 rpm
  • 1:12 min @ 80% (80w) 90 rpm
  • 10 sec @ 115% (115w) 92 rpm
  • 1 min @ 78-81% (78-81w) 92 rpm
  • 30 sec @ 95-105% (95-105w) 80 rpm
  • 1:12 min @ 83% (83w) 90 rpm
  • 10 sec @ 115% (115w) 92 rpm
  • 1 min @ 82-85% (82-85w) 92 rpm
  • 30 sec @ 95-105% (95-105w) 85 rpm
  • 1:12 min @ 85% (85w) 90 rpm
  • 10 sec @ 115% (115w) 95 rpm
  • 1 min @ 86-88% (86-88w) 95 rpm
  • 30 sec @ 95-105% (95-105w) 80 rpm
  • 1:12 min @ 88% (88w) 90 rpm
  • 10 sec @ 115% (115w) 92 rpm
  • Rest 4 min @ 50% (50w) 70-90 rpm
  • 15 sec @ 50-85% (50-85w) 85 rpm
  • 20 sec @ 85% (85w) 85 rpm
  • 30 sec @ 85-90% (85-90w) 85 rpm
  • 10 sec @ 90-92% (90-92w) 90 rpm
  • 30 sec @ 92-70% (92-70w) 92 rpm
  • 30 sec @ 72% (72w) 92 rpm
  • 10 sec @ 105% (105w) 92 rpm
  • 11 sec @ 35% (35w) 90 rpm
  • 10 sec @ 70% (70w) 92 rpm
  • 24 sec @ 95% (95w) 92 rpm
  • 30 sec @ 75% (75w) 95 rpm
  • 37 sec @ 85% (85w) 95 rpm
  • 15 sec @ 50% (50w) 90 rpm
  • 12 sec @ 105% (105w) 92 rpm
  • 14 sec @ 70% (70w) 92 rpm
  • 11 sec @ 85% (85w) 92 rpm
  • 29 sec @ 95% (95w) 92 rpm
  • 15 sec @ 40% (40w) 90 rpm
  • 36 sec @ 105% (105w) 95 rpm
  • 22 sec @ 85% (85w) 95 rpm
  • 22 sec @ 80% (80w) 85 rpm
  • 15 sec @ 124% (124w) 92 rpm
  • 42 sec @ 70% (70w) 95 rpm
  • 15 sec @ 85% (85w) 95 rpm
  • 14 sec @ 40% (40w) 90 rpm
  • 29 sec @ 80% (80w) 92 rpm
  • 27 sec @ 95% (95w) 92 rpm
  • 7 sec @ 50% (50w) 92 rpm
  • 21 sec @ 105% (105w) 90 rpm
  • 10 sec @ 70% (70w) 95 rpm
  • 12 sec @ 35% (35w) 90 rpm
  • 32 sec @ 95% (95w) 95 rpm
  • 11 sec @ 70% (70w) 92 rpm
  • 10 sec @ 110% (110w) 92 rpm
  • 16 sec @ 35% (35w) 92 rpm
  • 42 sec @ 78% (78w) 92 rpm
  • 29 sec @ 50% (50w) 90 rpm
  • 30 sec @ 115% (115w) 92 rpm
  • 30 sec @ 75-90% (75-90w) 90 rpm
  • 10 sec @ 90-92% (90-92w) 85 rpm
  • 30 sec @ 90-85% (90-85w) 85 rpm
  • 20 sec @ 85% (85w) 85 rpm
  • 15 sec @ 85-50% (85-50w) 85 rpm
  • Rest 4 min @ 50% (50w) 70-90 rpm
  • 30 sec @ 100% (100w) 80 rpm
  • 10 sec @ 140% (140w) 90-120 rpm
  • Rest 2 min @ 50% (50w) 70-90 rpm
  • 1 min @ 55% (55w) 90-100 rpm
  • Rest 30 sec @ 50% (50w) 70-90 rpm
  • Rest 1 min @ 55% (55w) 70-90 rpm
  • Rest 2 min @ 50% (50w) 70-90 rpm
  • 4 sec @ 160% (160w)