tempo

OU short

  • Cycling
  • 55mTime
  • 59Stress
  • 0.80Intensity
  • 116Popularity

About this workout

This tempo workout features a classic main set of 4 sets of 2-minute intervals at 87% FTP, perfect for building aerobic durability and preparing for those mid-week group rides. It's a great way to boost your sub-threshold endurance without overcooking, making it a go-to for time-crunched athletes looking to sustain power on climbs and long efforts.

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Workout structure

  • 2X
    • 3 min @ 65% (65w)
  • 2X
    • 2 min @ 87% (87w)
    • 1 min @ 98% (98w)
  • 2 min @ 65% (65w)
  • 3 min @ 65% (65w)
  • 2X
    • 2 min @ 87% (87w)
    • 1 min @ 98% (98w)
  • 2 min @ 65% (65w)
  • 3 min @ 65% (65w)
  • 2X
    • 2 min @ 87% (87w)
    • 1 min @ 98% (98w)
  • 2 min @ 65% (65w)
  • 3 min @ 65% (65w)
  • 2X
    • 2 min @ 87% (87w)
    • 1 min @ 98% (98w)
  • 2 min @ 65% (65w)
  • 3 min @ 65% (65w)
  • 4 min @ 68% (68w)
  • 1 min @ 64% (64w)