Tempo

MyWhoosh TT Speed #1 Workout

  • Cycling
  • 1h 5mTime
  • 64Stress
  • 0.77Intensity
  • 30Popularity

About this workout

This tempo workout features a solid main set of 4×5 minutes at 89% FTP, perfect for building your aerobic durability while keeping the effort manageable. It's a classic mid-week staple that prepares you for sustained efforts in group rides and long climbs without overcooking your legs.

quadrellif90

Workout structure

  • 5 min @ 50-75% (50-75w)
  • 5X
    • 30 sec @ 65% (65w)
    • Rest 30 sec @ 89% (89w)
  • 2 min @ 55% (55w)
  • 10 min @ 76-94% (76-94w)
  • 2 min @ 55% (55w)
  • 4X
    • 5 min @ 89% (89w)
    • Rest 4 min @ 55% (55w)
  • 5 min @ 55-45% (55-45w)