Tempo

Mix Training

  • Cycling
  • 1hTime
  • 49Stress
  • 0.70Intensity
  • 20Popularity

About this workout

This tempo workout incorporates short bursts at 100% FTP, providing a solid foundation for aerobic durability and endurance while keeping your legs fresh with generous recoveries. A great mid-week staple, it's ideal for building the stamina needed for long climbs or maintaining pace during group rides.

theodz74

Workout structure

  • Warm-Up 8 min @ 35-55% (35-55w)
  • Active 2 min @ 55% (55w)
  • Active 2 min @ 65% (65w)
  • Active 1 min @ 75% (75w)
  • Active 1 min @ 45% (45w)
  • 3X
    • Active 10 sec @ 100% (100w)
    • Rest 50 sec @ 55% (55w)
  • Active 4 min @ 55% (55w)
  • Active 1 min @ 115% (115w)
  • Rest 3 min @ 60% (60w)
  • Active 1:30 min @ 105% (105w)
  • Rest 3 min @ 55% (55w)
  • Active 2 min @ 95% (95w)
  • Rest 3 min @ 45% (45w)
  • Active 5 min @ 58% (58w)
  • Active 1 min @ 80% (80w)
  • Active 1 min @ 83% (83w)
  • Active 1 min @ 86% (86w)
  • Active 1 min @ 88% (88w)
  • Active 1 min @ 90% (90w)
  • Active 5 min @ 55% (55w)
  • Active 1 min @ 80% (80w)
  • Active 1 min @ 83% (83w)
  • Active 1 min @ 86% (86w)
  • Active 1 min @ 88% (88w)
  • Active 1 min @ 90% (90w)
  • Active 1:25 min @ 55% (55w)
  • Active 1:25 min @ 52% (52w)
  • Active 1:25 min @ 48% (48w)
  • Active 1:15 min @ 45% (45w)