martes 8 Tempo

• Cycling
• 1h 36mTime
• 78Stress
• 0.70Intensity
• 70Popularity

About this workout

This 96-minute tempo workout features 6 intervals of 3 minutes at 80% FTP, perfect for building aerobic durability just below threshold. It's a classic mid-week staple that primes you for longer climbs and keeps your pacing steady in group rides.

Workout structure

• 10 min @ 40-55% (40-55w) 80 rpm
• 5 min @ 60% (60w) 90 rpm
• 6X
  • 3 min @ 80% (80w) 100 rpm
  • Rest 1:30 min @ 60% (60w)
• 4X
  • 4 min @ 80% (80w) 100 rpm
  • Rest 2 min @ 60% (60w)
• 2X
  • 5 min @ 80% (80w) 100 rpm
  • Rest 2:30 min @ 60% (60w)
• 5 min @ 60% (60w) 90 rpm
• 10 min @ 55-40% (55-40w) 70 rpm