Tempo

Muscular Endurance For Peak Summer Performance - Week 3 - September 2021

  • Cycling
  • 1h 18mTime
  • 74Stress
  • 0.75Intensity
  • 55Popularity

About this workout

This tempo workout builds your muscular endurance, featuring 6 sets of 60 seconds at 90% FTP, perfect for sustaining pace during long summer rides or tackling those mid-week challenges. It's a classic way to boost your stamina without overcooking, ensuring you're ready for any group ride or climbing effort.

tnordmeyer

Workout structure

  • Warmup 1 min @ 55% (55w) 80-90 rpm
  • Warmup 2 min @ 65% (65w) 85-95 rpm
  • Warmup 1 min @ 65-75% (65-75w) 90-100 rpm
  • Warmup 1 min @ 75% (75w) 90-100 rpm
  • Warmup 2 min @ 75-80% (75-80w) 90-100 rpm
  • Warmup 1 min @ 80% (80w) 90-100 rpm
  • Rest 2 min @ 50% (50w) 80-90 rpm
  • 1 min @ 80% (80w) 95 rpm
  • 1 min @ 70% (70w) 100 rpm
  • 30 sec @ 60% (60w) 85 rpm
  • 10 sec @ 100% (100w) 90 rpm
  • 1 min @ 70% (70w) 100 rpm
  • 30 sec @ 60% (60w) 85 rpm
  • 1 min @ 80% (80w) 100 rpm
  • 30 sec @ 70% (70w) 105 rpm
  • Rest 4 min @ 50% (50w) 80-90 rpm
  • 1 min @ 90% (90w) 95 rpm
  • 20 sec @ 85% (85w) 95 rpm
  • 1 min @ 78-85% (78-85w) 90 rpm
  • 2 min @ 88% (88w) 92 rpm
  • 20 sec @ 110% (110w) 92 rpm
  • 1 min @ 80% (80w) 90 rpm
  • 30 sec @ 80-90% (80-90w) 90 rpm
  • 1 min @ 90% (90w) 94 rpm
  • 30 sec @ 40% (40w) 90 rpm
  • 1:30 min @ 88% (88w) 92 rpm
  • 1 min @ 80% (80w) 94 rpm
  • 30 sec @ 90% (90w) 90 rpm
  • 30 sec @ 50% (50w) 88 rpm
  • 1:30 min @ 90% (90w) 90 rpm
  • 20 sec @ 86% (86w) 92 rpm
  • Rest 5 min @ 50% (50w) 80-90 rpm
  • 22 sec @ 90% (90w) 92 rpm
  • 57 sec @ 70% (70w) 92 rpm
  • 15 sec @ 120% (120w) 92 rpm
  • 29 sec @ 70% (70w) 92 rpm
  • 12 sec @ 110% (110w) 92 rpm
  • 26 sec @ 60% (60w) 92 rpm
  • 23 sec @ 90% (90w) 92 rpm
  • 11 sec @ 105% (105w) 92 rpm
  • 34 sec @ 35% (35w) 92 rpm
  • 21 sec @ 110% (110w) 92 rpm
  • 7 sec @ 80% (80w) 92 rpm
  • 24 sec @ 105% (105w) 92 rpm
  • 21 sec @ 80% (80w) 92 rpm
  • 1:24 min @ 90% (90w) 92 rpm
  • 51 sec @ 35% (35w) 92 rpm
  • 10 sec @ 95% (95w) 92 rpm
  • 17 sec @ 130% (130w) 92 rpm
  • 22 sec @ 90% (90w) 92 rpm
  • 53 sec @ 85% (85w) 92 rpm
  • 30 sec @ 80% (80w) 92 rpm
  • 31 sec @ 85% (85w) 92 rpm
  • Rest 5 min @ 50% (50w) 80-90 rpm
  • 1 min @ 84-87% (84-87w) 95 rpm
  • 1 min @ 87-90% (87-90w) 96 rpm
  • 1 min @ 90-92% (90-92w) 92 rpm
  • 30 sec @ 92-90% (92-90w) 90 rpm
  • 30 sec @ 60-65% (60-65w) 90 rpm
  • 30 sec @ 65-60% (65-60w) 92 rpm
  • 1 min @ 85-88% (85-88w) 92 rpm
  • 30 sec @ 88-92% (88-92w) 94 rpm
  • 1 min @ 92% (92w) 92 rpm
  • 1 min @ 92% (92w) 90 rpm
  • 30 sec @ 60-65% (60-65w) 90 rpm
  • 30 sec @ 65-60% (65-60w) 92 rpm
  • 1 min @ 85-86% (85-86w) 92 rpm
  • 1 min @ 86-90% (86-90w) 94 rpm
  • 1 min @ 90-92% (90-92w) 92 rpm
  • 30 sec @ 92% (92w) 90 rpm
  • Rest 5 min @ 50% (50w) 80-90 rpm
  • 30 sec @ 100% (100w) 80 rpm
  • 10 sec @ 140% (140w) 90-120 rpm
  • Rest 2 min @ 50% (50w) 80-90 rpm
  • 1 min @ 55% (55w) 100 rpm
  • Rest 1 min @ 50% (50w) 80-90 rpm
  • 1 min @ 55% (55w) 100 rpm
  • Rest 2:30 min @ 50% (50w) 80-90 rpm
  • 4 sec @ 150% (150w)