Tempo

S1 3 2 1 9SUR10

  • Cycling
  • 59mTime
  • 39Stress
  • 0.63Intensity
  • 21Popularity

About this workout

This tempo workout features a solid main set of 4 × 30 seconds at 85% FTP, designed to build your aerobic durability while keeping the intensity manageable. It's an ideal mid-week staple for improving your endurance and preparing for those longer climbs or sustained efforts during group rides.

luco1111

Workout structure

  • Active 2 min @ 30% (30w)
  • Active 2 min @ 35% (35w)
  • Active 1 min @ 40% (40w)
  • Active 1 min @ 45% (45w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 55% (55w)
  • Active 1 min @ 60% (60w)
  • Active 1 min @ 65% (65w)
  • 4X
    • Active 1 min @ 30% (30w)
    • Active 30 sec @ 85% (85w)
  • 2X
    • Rest 1 min @ 30% (30w)
  • 4X
    • Active 15 sec @ 95% (95w)
    • Rest 30 sec @ 30% (30w)
  • Active 2 min @ 30% (30w)
  • Active 3 min @ 76% (76w)
  • Active 1 min @ 30% (30w)
  • Active 3 min @ 78% (78w)
  • Active 2 min @ 30% (30w)
  • Active 3 min @ 80% (80w)
  • Active 3 min @ 30% (30w)
  • Active 2 min @ 82% (82w)
  • Active 1 min @ 30% (30w)
  • Active 2 min @ 84% (84w)
  • Active 2 min @ 30% (30w)
  • Active 2 min @ 86% (86w)
  • Active 3 min @ 30% (30w)
  • Active 1 min @ 92% (92w)
  • Active 1 min @ 30% (30w)
  • Active 1 min @ 94% (94w)
  • Active 2 min @ 30% (30w)
  • Active 1 min @ 95% (95w)
  • Active 3 min @ 30% (30w)