Tempo

Ketchup Flow 90 🥫

  • Cycling
  • 1h 30mTime
  • 92Stress
  • 0.78Intensity
  • 75Popularity

About this workout

Ketchup Flow 90 features a solid main set of 6×6 minute efforts at 84% FTP, perfect for building aerobic durability while maintaining a manageable intensity. This tempo workout is a fantastic mid-week staple to prepare you for those longer climbs or to keep your fitness on track without overcooking for the weekend rides.

Juliensb

Workout structure

  • 6 min @ 50-72% (50-72w) Erg
  • 5:30 min @ 72% (72w) 2% Slope
  • 5:30 min @ 84% (84w) 2.5% Slope
  • 1 min @ 100% (100w) 3% Slope
  • 5:30 min @ 84% (84w) 2.5% Slope
  • 5:30 min @ 72% (72w) 2% Slope
  • 1 min @ 100% (100w) 3% Slope
  • 5:30 min @ 72% (72w) 2% Slope
  • 5:30 min @ 84% (84w) 2.5% Slope
  • 1 min @ 100% (100w) 3% Slope
  • 5:30 min @ 84% (84w) 2.5% Slope
  • 5:30 min @ 72% (72w) 2% Slope
  • 1 min @ 100% (100w) 3% Slope
  • 5:30 min @ 72% (72w) 2% Slope
  • 5:30 min @ 84% (84w) 2.5% Slope
  • 1 min @ 100% (100w) 3% Erg
  • 5:30 min @ 84% (84w) 2.5%
  • 5:30 min @ 72% (72w) 2%
  • 1 min @ 84% (84w) 3%
  • 5:30 min @ 72% (72w) 2%
  • 6:30 min @ 72-50% (72-50w)