Tempo

LFUH GREEN 5x5a80 2x20 100a75 OverUnder

  • Cycling
  • 1h 30mTime
  • 85Stress
  • 0.75Intensity
  • 145Popularity

About this workout

This workout features a solid main set of 4 × 5 minutes at 80% FTP, offering a classic tempo challenge to build your aerobic durability and sustain endurance for longer climbs or group rides. Perfect for time-crunched cyclists, the 2x20 format ensures you get quality training without overdoing it, making it a staple for your mid-week routine.

DeansWorld

Workout structure

  • 5 min @ 30-50% (30-50w)
  • 4X
    • 5 min @ 80% (80w)
    • 2 min @ 40% (40w)
  • 5 min @ 80% (80w)
  • 4 min @ 40% (40w)
  • 5X
    • 1 min @ 90-105% (90-105w)
    • 3 min @ 75% (75w)
  • 4 min @ 40% (40w)
  • 5X
    • 3 min @ 75% (75w)
    • 1 min @ 90-105% (90-105w)
  • 4 min @ 50-30% (50-30w)