Tempo

Simonigh 12/11/23

  • Cycling
  • 51mTime
  • 55Stress
  • 0.80Intensity
  • 33Popularity

About this workout

This workout features a solid tempo main set of 3 intervals at 90% FTP, perfect for building aerobic endurance and preparing for those long climbs or sustained efforts in group rides. It's a classic mid-week staple that balances intensity with manageable fatigue, ensuring you stay sharp without overcooking.

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Workout structure

  • 2 min @ 70% (70w) 85 rpm
  • 2 min @ 80% (80w) 85 rpm
  • 2 min @ 85% (85w) 90 rpm
  • 1 min @ 100% (100w) 90 rpm
  • 2 min @ 60% (60w) 85 rpm
  • 1 min @ 100% (100w) 95 rpm
  • 4 min @ 85% (85w) 95 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 1 min @ 105% (105w) 90 rpm
  • 4 min @ 90% (90w) 90 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 1 min @ 110% (110w) 90 rpm
  • 4 min @ 90% (90w) 90 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 1 min @ 115% (115w) 90 rpm
  • 4 min @ 90% (90w) 90 rpm
  • 3 min @ 60% (60w) 85 rpm
  • 3 min @ 60% (60w) 105 rpm
  • 3 min @ 60% (60w) 95 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 2 min @ 50% (50w) 85 rpm