Tempo

(SS) 45 Minute Power Zone - Matt Wilpers - 09/05/19 @ 6:00AM ET

Cycling
45mTime
49Stress
0.81Intensity
40Popularity

About this workout

This tempo workout features a solid main set of 4 × 6 minutes at 90% FTP, ideal for building aerobic durability while keeping the intensity manageable. It's a classic mid-week staple to help you sustain the pace on group rides or during those long climbs when your legs need to stay strong.

glowery

Workout structure

Active 3:31 min @ 50% (50w)
Active 30 sec @ 50% (50w)
Active 16 sec @ 45% (45w)
Active 30 sec @ 50% (50w)
Active 15 sec @ 45% (45w)
Active 29 sec @ 50% (50w)
Active 20 sec @ 45% (45w)
Active 32 sec @ 50% (50w)
Active 39 sec @ 45% (45w)
Active 1 min @ 65% (65w)
Active 1 min @ 83% (83w)
Active 1 min @ 90% (90w)
Active 1 min @ 45% (45w)
Active 5:59 min @ 90% (90w)
Active 3:2 min @ 65% (65w)
Active 5:58 min @ 90% (90w)
Active 3:1 min @ 65% (65w)
Active 5:59 min @ 90% (90w)
Active 3 min @ 65% (65w)
Active 6 min @ 90% (90w)
Cooldown 59 sec @ 50-45% (50-45w)