Tempo

JOIN Cycling - 7x 5 min kracht kort

  • Cycling
  • 1h 13mTime
  • 80Stress
  • 0.81Intensity
  • 45Popularity

About this workout

This classic tempo workout with 7 sets of 5 minutes at 90% FTP is perfect for building aerobic durability while keeping things manageable. Ideal for mid-week training or stretching out those climbs, it delivers solid returns without overcooking your legs for the weekend ride.

Eoghlear

Workout structure

  • Warm-Up 5 min @ 50-64% (50-64w) 85 rpm
  • Active 3 min @ 75% (75w) 90 rpm
  • Active 1 min @ 95% (95w) 90 rpm
  • Rest 2 min @ 60% (60w) 85 rpm
  • 7X
    • Active 5 min @ 90% (90w) 65 rpm
    • Rest 2:30 min @ 70% (70w) 90 rpm
  • Cooldown 10 min @ 65% (65w) 85 rpm