Tempo

Nicolò 1

  • Cycling
  • 57mTime
  • 59Stress
  • 0.79Intensity
  • 61Popularity

About this workout

Nicolò 1 features a solid main set of 3 × 2 min at 100% FTP, making it a classic choice for building that essential tempo endurance while keeping the fatigue manageable. Perfect for mid-week rides or as a foundation for longer climbs, this workout is a staple for improving your sustained power without overcooking.

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Workout structure

  • 2 min @ 50% (50w) 85 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 1 min @ 60% (60w) 90 rpm
  • 1 min @ 65% (65w) 95 rpm
  • 1 min @ 70% (70w) 95 rpm
  • 1 min @ 75% (75w) 95 rpm
  • 2 min @ 80% (80w) 90 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 2 min @ 85% (85w) 80 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 2 min @ 90% (90w) 75 rpm
  • 1 min @ 70% (70w) 90 rpm
  • 1 min @ 100% (100w) 70 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 3X
    • 2 min @ 90% (90w) 85 rpm
    • 2 min @ 100% (100w) 95 rpm
    • 2 min @ 90% (90w) 90 rpm
    • 3 min @ 60% (60w) 90 rpm
  • 4 min @ 65% (65w) 100 rpm
  • 3 min @ 65% (65w) 90 rpm
  • 3 min @ 50% (50w) 85 rpm