Tempo

Spinner

  • Cycling
  • 37mTime
  • 29Stress
  • 0.68Intensity
  • 20Popularity

About this workout

Spinner focuses on sustained efforts at 80% FTP, perfect for building aerobic durability and preparing you for longer climbs. This mid-week staple keeps you strong without overcooking, making it ideal for those looking to maintain a solid pace during group rides.

Bristow

Workout structure

  • Warm-Up 10 min @ 50% (50w) 80 rpm
  • 5 min @ 80% (80w) 90 rpm
  • Rest 1 min @ 80% (80w) 80 rpm
  • 5 min @ 80% (80w) 95 rpm
  • Rest 1 min @ 80% (80w) 80 rpm
  • 5 min @ 80% (80w) 100 rpm
  • 10 min @ 50% (50w) 80 rpm