speed up & keep

• Cycling
• 1h 9mTime
• 76Stress
• 0.81Intensity
• 130Popularity

About this workout

This tempo workout combines steady endurance with short, intense efforts at 110% FTP, making it ideal for building aerobic durability while also working on your ability to speed up and maintain pace. Perfect for mid-week training to prepare for those tough group ride surges or to extend your climbing prowess.

Workout structure

• 5 min @ 50% (50w)
• 30 sec @ 110% (110w)
• 5 min @ 80% (80w)
• 30 sec @ 130% (130w)
• 5 min @ 90% (90w)
• 5 min @ 50% (50w)
• 30 sec @ 110% (110w)
• 5 min @ 80% (80w)
• 30 sec @ 130% (130w)
• 5 min @ 90% (90w)
• 5 min @ 50% (50w)
• 30 sec @ 110% (110w)
• 5 min @ 80% (80w)
• 30 sec @ 130% (130w)
• 5 min @ 90% (90w)
• 5 min @ 50% (50w)
• 30 sec @ 110% (110w)
• 5 min @ 80% (80w)
• 30 sec @ 130% (130w)
• 5 min @ 90% (90w)
• 5 min @ 50% (50w)