Tempo

Medium Efforts and Long Spins @ 95RPM

Cycling
1h 25mTime
71Stress
0.71Intensity
65Popularity

About this workout

This tempo-focused workout features medium efforts, including sustained 3-minute intervals at 80% FTP, perfect for building aerobic durability while keeping you engaged. It's a classic mid-week staple that prepares you for long climbs or steady group rides without overextending.

dkao95

Workout structure

10 min @ 30-70% (30-70w)
10 min @ 80% (80w)
10 min @ 50% (50w)
3 min @ 80% (80w)
1 min @ 110% (110w)
1 min @ 50% (50w)
10 min @ 60% (60w)
3 min @ 80% (80w)
1 min @ 110% (110w)
1 min @ 50% (50w)
15 min @ 80% (80w)
10 min @ 70% (70w)
10 min @ 70-30% (70-30w)