Tempo

PRO 3

  • Cycling
  • 2h 0mTime
  • 100Stress
  • 0.71Intensity
  • 66Popularity

About this workout

This classic tempo workout consists of 27 intervals at a solid 85% FTP, perfect for building aerobic durability while keeping the effort manageable. It's an ideal mid-week staple, allowing you to stretch out those climbs and maintain pace during longer group rides without overcooking.

DaveAlbert

Workout structure

  • 5 min @ 35% (35w)
  • 5 min @ 50% (50w) 80-90 rpm
  • 5 min @ 65% (65w) 85-95 rpm
  • 5 min @ 80% (80w) 95-105 rpm
  • Recovery 3 min @ 30% (30w)
  • 1 min @ 70% (70w) 90-100 rpm
  • TIZ 1 min @ 70% (70w) 90-100 rpm
  • 1 min @ 70% (70w) 90-100 rpm
  • TAR 1 min @ 70% (70w) 90-100 rpm
  • 1 min @ 70% (70w) 90-100 rpm
  • BLIND 1 min @ 70% (70w) 90-100 rpm
  • Recovery 3 min @ 30% (30w)
  • 1 min @ 80% (80w) 90-100 rpm
  • TIZ 1 min @ 80% (80w) 90-100 rpm
  • 1 min @ 80% (80w) 90-100 rpm
  • TAR 1 min @ 80% (80w) 90-100 rpm
  • 1 min @ 80% (80w) 90-100 rpm
  • BLIND 1 min @ 80% (80w) 90-100 rpm
  • Recovery 3 min @ 30% (30w)
  • 1 min @ 75% (75w) 85-95 rpm
  • TIZ 1 min @ 75% (75w) 85-95 rpm
  • 1 min @ 75% (75w) 85-95 rpm
  • 1 min @ 75% (75w) 75-85 rpm
  • TIZ 1 min @ 75% (75w) 75-85 rpm
  • 1 min @ 75% (75w) 75-85 rpm
  • 1 min @ 75% (75w) 95-105 rpm
  • TIZ 1 min @ 75% (75w) 95-105 rpm
  • 1 min @ 75% (75w) 95-105 rpm
  • Recovery 3 min @ 30% (30w)
  • 1 min @ 85% (85w) 85-95 rpm
  • TIZ 1 min @ 85% (85w) 85-95 rpm
  • 1 min @ 85% (85w) 85-95 rpm
  • 1 min @ 85% (85w) 75-85 rpm
  • TIZ 1 min @ 85% (85w) 75-85 rpm
  • 1 min @ 85% (85w) 75-85 rpm
  • 1 min @ 85% (85w) 95-105 rpm
  • TIZ 1 min @ 85% (85w) 95-105 rpm
  • 1 min @ 85% (85w) 95-105 rpm
  • Recovery 3 min @ 30% (30w) 85-95 rpm
  • 1 min @ 75% (75w) 85-95 rpm
  • TAR 1 min @ 75% (75w) 85-95 rpm
  • 1 min @ 75% (75w) 85-95 rpm
  • 1 min @ 75% (75w) 75-85 rpm
  • TAR 1 min @ 75% (75w) 75-85 rpm
  • 1 min @ 75% (75w) 75-85 rpm
  • 1 min @ 75% (75w) 95-105 rpm
  • TAR 1 min @ 75% (75w) 95-105 rpm
  • 1 min @ 75% (75w) 95-105 rpm
  • Recovery 3 min @ 30% (30w)
  • 1 min @ 85% (85w) 85-95 rpm
  • TAR 1 min @ 85% (85w) 85-95 rpm
  • 1 min @ 85% (85w) 85-95 rpm
  • 1 min @ 85% (85w) 75-85 rpm
  • TAR 1 min @ 85% (85w) 75-85 rpm
  • 1 min @ 85% (85w) 75-85 rpm
  • 1 min @ 85% (85w) 95-105 rpm
  • TAR 1 min @ 85% (85w) 95-105 rpm
  • 1 min @ 85% (85w) 95-105 rpm
  • Recovery 3 min @ 30% (30w)
  • 1 min @ 75% (75w) 85-95 rpm
  • BLIND 1 min @ 75% (75w) 85-95 rpm
  • 1 min @ 75% (75w) 85-95 rpm
  • 1 min @ 75% (75w) 75-85 rpm
  • BLIND 1 min @ 75% (75w) 75-85 rpm
  • 1 min @ 75% (75w) 75-85 rpm
  • 1 min @ 75% (75w) 95-105 rpm
  • BLIND 1 min @ 75% (75w) 95-105 rpm
  • 1 min @ 75% (75w) 95-105 rpm
  • Recovery 3 min @ 30% (30w)
  • 1 min @ 85% (85w) 85-95 rpm
  • BLIND 1 min @ 85% (85w) 85-95 rpm
  • 1 min @ 85% (85w) 85-95 rpm
  • 1 min @ 85% (85w) 75-85 rpm
  • BLIND 1 min @ 85% (85w) 75-85 rpm
  • 1 min @ 85% (85w) 75-85 rpm
  • 1 min @ 85% (85w) 95-105 rpm
  • BLIND 1 min @ 85% (85w) 95-105 rpm
  • 1 min @ 85% (85w) 95-105 rpm
  • Cooldown 10 min @ 40% (40w)