Tempo

skills cadence 2

  • Cycling
  • 2h 5mTime
  • 117Stress
  • 0.75Intensity
  • 15Popularity

About this workout

This tempo workout focuses on maintaining a solid cadence with three sets of 3 × 5-minute efforts at 85% FTP, perfect for building sub-threshold endurance that pays off on long climbs or during gritty group rides. Ideal for time-crunched cyclists, it’s a classic way to improve efficiency without overcooking your legs.

Adam Chmielowski

Workout structure

  • Open ended 5 min @ 50% (50w) 80-90 rpm
  • 3 min @ 60% (60w) 80-90 rpm
  • 3 min @ 70% (70w) 90-95 rpm
  • 3 min @ 75% (75w) 90-95 rpm
  • 2 min @ 80% (80w) 90-95 rpm
  • 2 min @ 85% (85w) 95-100 rpm
  • 1 min @ 90% (90w) 95-100 rpm
  • 1 min @ 100% (100w) 95-100 rpm
  • 3X
    • 5 min @ 85% (85w) 70-75 rpm
    • Rest 5 min @ 65% (65w)
  • 3X
    • 5 min @ 85% (85w) 80-85 rpm
    • Rest 5 min @ 65% (65w)
  • 3X
    • 5 min @ 85% (85w) 90-95 rpm
    • Rest 5 min @ 65% (65w)
  • Cool down 15 min @ 65-50% (65-50w) 80-85 rpm