March 15- Tempo Work

• Cycling
• 1h 6mTime
• 52Stress
• 0.69Intensity
• 40Popularity

About this workout

This tempo workout features 3 intervals of 5 minutes at 85% FTP, perfect for building aerobic durability without crossing the threshold. It's a classic mid-week staple that prepares you for sustained efforts on climbs and longer rides, keeping your endurance sharp for group rides or racing.

Workout structure

• Warm-Up 8 min @ 35-55% (35-55w)
• 4X
  • Active 30 sec @ 60% (60w)
  • Active 30 sec @ 60% (60w)
  • Active 30 sec @ 55% (55w)
• Active 2 min @ 55% (55w)
• 4X
  • Active 15 sec @ 90% (90w)
  • Rest 45 sec @ 55% (55w)
• 3X
  • Active 5 min @ 85% (85w)
  • Rest 3 min @ 55% (55w)
• 3X
  • Active 20 sec @ 100% (100w)
  • Rest 40 sec @ 55% (55w)
  • Active 21 sec @ 100% (100w)
  • Rest 40 sec @ 55% (55w)
• Active 5 min @ 55% (55w)
• 3X
  • Active 20 sec @ 100% (100w)
  • Rest 40 sec @ 55% (55w)
  • Active 21 sec @ 100% (100w)
  • Rest 40 sec @ 55% (55w)
• Cooldown 5 min @ 55-35% (55-35w)