Tempo

LEJOG Day 1

  • Cycling
  • 4h 58mTime
  • 326Stress
  • 0.81Intensity
  • 20Popularity

About this workout

This solid tempo workout, featuring 9 intervals of 90 seconds at 84% FTP, is perfect for boosting your aerobic durability and building the endurance needed for long rides. Ideal for a day trainer or as a staple for your weekly routine, it helps you maintain a steady pace while stretching out climbs and preparing for those challenging group ride efforts.

DennisTeoh

Workout structure

  • Active 54 sec @ 77% (77w)
  • Active 1:29 min @ 76% (76w)
  • Active 1:29 min @ 84% (84w)
  • Active 1:29 min @ 74% (74w)
  • Active 1:22 min @ 87% (87w)
  • Active 18 sec @ 78% (78w)
  • Active 31 sec @ 75% (75w)
  • Active 5 sec @ 62% (62w)
  • Active 14 sec @ 60% (60w)
  • Active 20 sec @ 66% (66w)
  • Active 43 sec @ 64% (64w)
  • Active 2:8 min @ 93% (93w)
  • Active 1:14 min @ 74% (74w)
  • Active 5 sec @ 70% (70w)
  • Active 22 sec @ 66% (66w)
  • Active 48 sec @ 75% (75w)
  • Active 1:36 min @ 86% (86w)
  • Active 42 sec @ 74% (74w)
  • Active 1:33 min @ 70% (70w)
  • Active 21 sec @ 65% (65w)
  • Active 56 sec @ 77% (77w)
  • Active 32 sec @ 71% (71w)
  • Active 1:3 min @ 80% (80w)
  • Active 47 sec @ 67% (67w)
  • Active 49 sec @ 75% (75w)
  • Active 26 sec @ 66% (66w)
  • Active 15 sec @ 61% (61w)
  • Active 41 sec @ 74% (74w)
  • Active 21 sec @ 85% (85w)
  • Active 1:55 min @ 94% (94w)
  • Active 13 sec @ 92% (92w)
  • Active 1:1 min @ 79% (79w)
  • Active 32 sec @ 46% (46w)
  • Active 1:22 min @ 74% (74w)
  • Active 7 sec @ 64% (64w)
  • Active 26 sec @ 56% (56w)
  • Active 22 sec @ 64% (64w)
  • Active 1:4 min @ 77% (77w)
  • Active 1:5 min @ 81% (81w)
  • Active 1:10 min @ 89% (89w)
  • Active 21 sec @ 84% (84w)
  • Active 11 sec @ 53% (53w)
  • Active 12 sec @ 47% (47w)
  • Active 20 sec @ 60% (60w)
  • Active 20 sec @ 65% (65w)
  • Active 12 sec @ 46% (46w)
  • Active 21 sec @ 68% (68w)
  • Active 8 sec @ 66% (66w)
  • Active 17 sec @ 62% (62w)
  • Active 28 sec @ 56% (56w)
  • Active 5 sec @ 64% (64w)
  • Active 49 sec @ 77% (77w)
  • Active 29 sec @ 55% (55w)
  • Active 30 sec @ 68% (68w)
  • Active 36 sec @ 73% (73w)
  • Active 26 sec @ 68% (68w)
  • Active 30 sec @ 67% (67w)
  • Active 34 sec @ 73% (73w)
  • Active 1:7 min @ 70% (70w)
  • Active 1:18 min @ 69% (69w)
  • Active 1:36 min @ 76% (76w)
  • Active 5 sec @ 65% (65w)
  • Active 37 sec @ 64% (64w)
  • Active 5:2 min @ 70% (70w)
  • Active 58 sec @ 77% (77w)
  • Active 1:44 min @ 68% (68w)
  • Active 2:48 min @ 77% (77w)
  • Active 1:54 min @ 88% (88w)
  • Active 50 sec @ 81% (81w)
  • Active 14 sec @ 78% (78w)
  • Active 31 sec @ 71% (71w)
  • Active 2:18 min @ 80% (80w)
  • Active 30 sec @ 71% (71w)
  • Active 26 sec @ 65% (65w)
  • Active 39 sec @ 64% (64w)
  • Active 1 min @ 77% (77w)
  • Active 1:18 min @ 90% (90w)
  • Active 17 sec @ 79% (79w)
  • Active 17 sec @ 62% (62w)
  • Active 2:42 min @ 94% (94w)
  • Active 16 sec @ 79% (79w)
  • Active 26 sec @ 74% (74w)
  • Active 8 sec @ 67% (67w)
  • Active 1:1 min @ 58% (58w)
  • Active 23 sec @ 46% (46w)
  • Active 1:35 min @ 87% (87w)
  • Active 4:31 min @ 94% (94w)
  • Active 27 sec @ 86% (86w)
  • Active 1:16 min @ 68% (68w)
  • Active 56 sec @ 75% (75w)
  • Active 46 sec @ 69% (69w)
  • Active 14 sec @ 73% (73w)
  • Active 1:15 min @ 82% (82w)
  • Active 43 sec @ 77% (77w)
  • Active 7 sec @ 66% (66w)
  • Active 11 sec @ 53% (53w)
  • Active 1 min @ 76% (76w)
  • Active 30 sec @ 75% (75w)
  • Active 9 sec @ 71% (71w)
  • Active 20 sec @ 65% (65w)
  • Active 56 sec @ 79% (79w)
  • Active 6 sec @ 66% (66w)
  • Active 16 sec @ 62% (62w)
  • Active 1:33 min @ 90% (90w)
  • Active 17 sec @ 85% (85w)
  • Active 53 sec @ 81% (81w)
  • Active 16 sec @ 75% (75w)
  • Active 26 sec @ 71% (71w)
  • Active 44 sec @ 64% (64w)
  • Active 34 sec @ 70% (70w)
  • Active 36 sec @ 76% (76w)
  • Active 44 sec @ 74% (74w)
  • Active 10 sec @ 70% (70w)
  • Active 33 sec @ 63% (63w)
  • Active 13 sec @ 71% (71w)
  • Active 1:5 min @ 83% (83w)
  • Active 14 sec @ 72% (72w)
  • Active 49 sec @ 70% (70w)
  • Active 48 sec @ 66% (66w)
  • Active 40 sec @ 73% (73w)
  • Active 57 sec @ 68% (68w)
  • Active 2:16 min @ 73% (73w)
  • Active 12 sec @ 71% (71w)
  • Active 12 sec @ 53% (53w)
  • Active 5 sec @ 64% (64w)
  • Active 43 sec @ 75% (75w)
  • Active 45 sec @ 66% (66w)
  • Active 29 sec @ 55% (55w)
  • Active 8 sec @ 68% (68w)
  • Active 38 sec @ 76% (76w)
  • Active 1:33 min @ 90% (90w)
  • Active 25 sec @ 86% (86w)
  • Active 1:7 min @ 82% (82w)
  • Active 47 sec @ 76% (76w)
  • Active 1:8 min @ 81% (81w)
  • Active 1:8 min @ 77% (77w)
  • Active 1:7 min @ 74% (74w)
  • Active 11 sec @ 71% (71w)
  • Active 1:18 min @ 68% (68w)
  • Active 55 sec @ 74% (74w)
  • Active 27 sec @ 71% (71w)
  • Active 19 sec @ 64% (64w)
  • Active 17 sec @ 58% (58w)
  • Active 12 sec @ 50% (50w)
  • Active 6 sec @ 58% (58w)
  • Active 17 sec @ 65% (65w)
  • Active 2:17 min @ 94% (94w)
  • Active 19 sec @ 88% (88w)
  • Active 43 sec @ 75% (75w)
  • Active 24 sec @ 67% (67w)
  • Active 20 sec @ 62% (62w)
  • Active 1:18 min @ 86% (86w)
  • Active 16 sec @ 80% (80w)
  • Active 1:25 min @ 74% (74w)
  • Active 21 sec @ 71% (71w)
  • Active 7 sec @ 68% (68w)
  • Active 49 sec @ 61% (61w)
  • Active 11 sec @ 70% (70w)
  • Active 49 sec @ 78% (78w)
  • Active 1:32 min @ 91% (91w)
  • Active 17 sec @ 82% (82w)
  • Active 24 sec @ 69% (69w)
  • Active 5 sec @ 59% (59w)
  • Active 11 sec @ 54% (54w)
  • Active 28 sec @ 71% (71w)
  • Active 21 sec @ 81% (81w)
  • Active 2:30 min @ 94% (94w)
  • Active 1:44 min @ 92% (92w)
  • Active 36 sec @ 73% (73w)
  • Active 22 sec @ 83% (83w)
  • Active 1:44 min @ 91% (91w)
  • Active 1:9 min @ 84% (84w)
  • Active 5 sec @ 61% (61w)
  • Active 12 sec @ 57% (57w)
  • Active 22 sec @ 49% (49w)
  • Active 6 sec @ 57% (57w)
  • Active 21 sec @ 67% (67w)
  • Active 20 sec @ 61% (61w)
  • Active 16 sec @ 56% (56w)
  • Active 16 sec @ 65% (65w)
  • Active 6 sec @ 61% (61w)
  • Active 14 sec @ 57% (57w)
  • Active 56 sec @ 69% (69w)
  • Active 1:1 min @ 80% (80w)
  • Active 1:30 min @ 86% (86w)
  • Active 40 sec @ 73% (73w)
  • Active 26 sec @ 53% (53w)
  • Active 51 sec @ 66% (66w)
  • Active 1:6 min @ 71% (71w)
  • Active 4:18 min @ 94% (94w)
  • Active 29 sec @ 86% (86w)
  • Active 41 sec @ 76% (76w)
  • Active 54 sec @ 81% (81w)
  • Active 19 sec @ 79% (79w)
  • Active 43 sec @ 75% (75w)
  • Active 52 sec @ 68% (68w)
  • Active 35 sec @ 60% (60w)
  • Active 1:21 min @ 73% (73w)
  • Active 49 sec @ 67% (67w)
  • Active 10 sec @ 46% (46w)
  • Active 50 sec @ 67% (67w)
  • Active 18 sec @ 63% (63w)
  • Active 8 sec @ 72% (72w)
  • Active 35 sec @ 77% (77w)
  • Active 12 sec @ 76% (76w)
  • Active 22 sec @ 68% (68w)
  • Active 7 sec @ 63% (63w)
  • Active 32 sec @ 59% (59w)
  • Active 16 sec @ 65% (65w)
  • Active 5 sec @ 63% (63w)
  • Active 16 sec @ 59% (59w)
  • Active 20 sec @ 65% (65w)
  • Active 1:43 min @ 88% (88w)
  • Active 11 sec @ 48% (48w)
  • Active 20 sec @ 61% (61w)
  • Active 28 sec @ 54% (54w)
  • Active 12 sec @ 46% (46w)
  • Active 10 sec @ 46% (46w)
  • Active 2:8 min @ 79% (79w)
  • Active 50 sec @ 75% (75w)
  • Active 2:43 min @ 85% (85w)
  • Active 2:26 min @ 83% (83w)
  • Active 12 sec @ 80% (80w)
  • Active 16 sec @ 64% (64w)
  • Active 24 sec @ 63% (63w)
  • Active 4:1 min @ 94% (94w)
  • Active 58 sec @ 83% (83w)
  • Active 19 sec @ 77% (77w)
  • Active 21 sec @ 66% (66w)
  • Active 18 sec @ 59% (59w)
  • Active 45 sec @ 77% (77w)
  • Active 9 sec @ 72% (72w)
  • Active 23 sec @ 69% (69w)
  • Active 20 sec @ 61% (61w)
  • Active 21 sec @ 46% (46w)
  • Active 14 sec @ 49% (49w)
  • Active 5:6 min @ 94% (94w)
  • Active 1:8 min @ 88% (88w)
  • Active 27 sec @ 82% (82w)
  • Active 25 sec @ 69% (69w)
  • Active 12 sec @ 48% (48w)
  • Active 20 sec @ 63% (63w)
  • Active 16 sec @ 54% (54w)
  • Active 15 sec @ 60% (60w)
  • Active 1:36 min @ 86% (86w)
  • Active 41 sec @ 74% (74w)
  • Active 39 sec @ 49% (49w)
  • Active 15 sec @ 57% (57w)
  • Active 26 sec @ 67% (67w)
  • Active 16 sec @ 54% (54w)
  • Active 19 sec @ 65% (65w)
  • Active 5:44 min @ 93% (93w)
  • Active 1:32 min @ 84% (84w)
  • Active 1:45 min @ 93% (93w)
  • Active 1:3 min @ 70% (70w)
  • Active 1:5 min @ 78% (78w)
  • Active 22 sec @ 68% (68w)
  • Active 6 sec @ 58% (58w)
  • Active 10 sec @ 54% (54w)
  • Active 47 sec @ 66% (66w)
  • Active 1:6 min @ 71% (71w)
  • Active 1:34 min @ 83% (83w)
  • Active 2:55 min @ 79% (79w)
  • Active 15 sec @ 73% (73w)
  • Active 24 sec @ 70% (70w)
  • Active 4:50 min @ 79% (79w)
  • Active 12 sec @ 72% (72w)
  • Active 14 sec @ 64% (64w)
  • Active 5 sec @ 56% (56w)
  • Active 11 sec @ 48% (48w)
  • Active 12 sec @ 54% (54w)
  • Active 27 sec @ 69% (69w)
  • Active 11 sec @ 74% (74w)
  • Active 55 sec @ 80% (80w)
  • Active 5 sec @ 64% (64w)
  • Active 11 sec @ 54% (54w)
  • Active 13 sec @ 46% (46w)
  • Active 25 sec @ 67% (67w)
  • Active 14 sec @ 58% (58w)
  • Active 6 sec @ 67% (67w)
  • Active 41 sec @ 77% (77w)
  • Active 15 sec @ 85% (85w)
  • Active 2:5 min @ 94% (94w)
  • Active 1 min @ 82% (82w)
  • Active 10 sec @ 72% (72w)
  • Active 18 sec @ 65% (65w)
  • Active 13 sec @ 51% (51w)
  • Active 13 sec @ 46% (46w)
  • Active 20 sec @ 66% (66w)
  • Active 4 min @ 91% (91w)
  • Active 2:34 min @ 86% (86w)
  • Active 19 sec @ 62% (62w)
  • Active 1:26 min @ 75% (75w)
  • Active 7 sec @ 69% (69w)
  • Active 15 sec @ 61% (61w)
  • Active 35 sec @ 55% (55w)
  • Active 15 sec @ 64% (64w)
  • Active 52 sec @ 75% (75w)
  • Active 3:23 min @ 87% (87w)
  • Active 1:15 min @ 83% (83w)
  • Active 57 sec @ 79% (79w)
  • Active 37 sec @ 74% (74w)
  • Active 28 sec @ 69% (69w)
  • Active 21 sec @ 63% (63w)
  • Active 36 sec @ 73% (73w)
  • Active 3:41 min @ 91% (91w)
  • Active 2:48 min @ 85% (85w)
  • Active 1:38 min @ 77% (77w)
  • Active 9 sec @ 66% (66w)
  • Active 19 sec @ 59% (59w)
  • Active 16 sec @ 65% (65w)
  • Active 2:17 min @ 81% (81w)
  • Active 26 sec @ 67% (67w)
  • Active 16 sec @ 63% (63w)
  • Active 13 sec @ 47% (47w)
  • Active 50 sec @ 75% (75w)
  • Active 23 sec @ 67% (67w)
  • Active 45 sec @ 56% (56w)
  • Active 39 sec @ 73% (73w)
  • Active 31 sec @ 56% (56w)
  • Active 11 sec @ 74% (74w)
  • Active 2:18 min @ 84% (84w)
  • Active 11 sec @ 76% (76w)
  • Active 21 sec @ 68% (68w)
  • Active 13 sec @ 53% (53w)
  • Active 5 sec @ 61% (61w)
  • Active 30 sec @ 74% (74w)
  • Active 8 sec @ 66% (66w)
  • Active 15 sec @ 58% (58w)
  • Active 1:1 min @ 78% (78w)
  • Active 30 sec @ 75% (75w)
  • Active 10 sec @ 70% (70w)
  • Active 18 sec @ 59% (59w)
  • Active 46 sec @ 66% (66w)
  • Active 48 sec @ 59% (59w)
  • Active 16 sec @ 54% (54w)
  • Active 20 sec @ 46% (46w)
  • Active 20 sec @ 60% (60w)
  • Active 1 min @ 65% (65w)
  • Active 42 sec @ 73% (73w)
  • Active 1:3 min @ 79% (79w)
  • Active 29 sec @ 89% (89w)
  • Active 1:56 min @ 94% (94w)
  • Active 1:26 min @ 87% (87w)
  • Active 18 sec @ 81% (81w)
  • Active 50 sec @ 78% (78w)
  • Active 21 sec @ 65% (65w)
  • Active 45 sec @ 76% (76w)
  • Active 1:16 min @ 72% (72w)
  • Active 1:35 min @ 87% (87w)
  • Active 5 sec @ 60% (60w)
  • Active 9 sec @ 59% (59w)
  • Active 8 sec @ 65% (65w)
  • Active 31 sec @ 72% (72w)
  • Active 1:2 min @ 64% (64w)
  • Active 27 sec @ 70% (70w)
  • Active 24 sec @ 80% (80w)
  • Active 58 sec @ 85% (85w)
  • Active 9 sec @ 82% (82w)
  • Active 25 sec @ 67% (67w)
  • Active 34 sec @ 62% (62w)
  • Active 14 sec @ 49% (49w)
  • Active 9 sec @ 46% (46w)
  • Active 9:19 min @ 94% (94w)
  • Active 1:16 min @ 82% (82w)
  • Active 54 sec @ 78% (78w)
  • Active 18 sec @ 61% (61w)
  • Active 10 sec @ 76% (76w)
  • Active 2:46 min @ 86% (86w)
  • Active 7 sec @ 74% (74w)
  • Active 22 sec @ 69% (69w)
  • Active 5 sec @ 60% (60w)
  • Active 11 sec @ 54% (54w)
  • Active 26 sec @ 66% (66w)