Tempo

Spice of Life

  • Cycling
  • 41mTime
  • 40Stress
  • 0.76Intensity
  • 36Popularity

About this workout

This solid tempo workout features 4 intervals of 2 minutes at 85% FTP, promoting aerobic durability and solidifying your sub-threshold endurance. It's a fantastic mid-week staple that helps you stretch out those climbs and maintain a strong pace on group rides.

sebo.xtc

Workout structure

  • Warm-Up 5 min @ 40-105% (40-105w)
  • Active 2 min @ 50% (50w)
  • Active 2 min @ 65-75% (65-75w) 65 rpm
  • Active 2 min @ 75-85% (75-85w)
  • Active 2 min @ 85-75% (85-75w) 85 rpm
  • Active 2 min @ 75-85% (75-85w) 65 rpm
  • Active 2 min @ 85-95% (85-95w)
  • Active 2 min @ 95-85% (95-85w) 85 rpm
  • Active 5 min @ 40% (40w)
  • Active 2 min @ 65-75% (65-75w) 65 rpm
  • Active 2 min @ 75-85% (75-85w)
  • Active 2 min @ 85-75% (85-75w) 85 rpm
  • Active 2 min @ 75-85% (75-85w) 65 rpm
  • Active 2 min @ 85-95% (85-95w)
  • Active 2 min @ 95-85% (95-85w) 85 rpm
  • Cooldown 5 min @ 70-40% (70-40w)