Tempo

Spin-out Session

  • Cycling
  • 37mTime
  • 25Stress
  • 0.64Intensity
  • 30Popularity

About this workout

This tempo session features a solid mix of 60-second efforts at 90% FTP, making it a classic choice for building aerobic durability while allowing for recovery spins in between. Perfect for your mid-week training routine or to stretch out those legs after a hard effort.

JonnyG77

Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 60-80% (60-80w)
  • 3X
    • 15 sec @ 95% (95w) 130 rpm
    • Rest 25 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • 3X
    • 30 sec @ 60-90% (60-90w) 90-125 rpm
    • 1 min @ 90% (90w) 130 rpm
    • 4 min @ 50% (50w)
  • 30 sec @ 60-90% (60-90w) 90-125 rpm
  • 1 min @ 90% (90w) 130 rpm
  • 5 min @ 50% (50w)