Tempo

(SS) 5x10

  • Cycling
  • 1h 26mTime
  • 95Stress
  • 0.81Intensity
  • 70Popularity

About this workout

This 5x10 workout features a solid tempo main set of 3 x 10 minutes at 90% FTP, perfect for building your aerobic durability while keeping fatigue manageable. It's a classic mid-week staple that primes you for those longer climbs or helps sustain your pace during group rides.

angrycyclist

Workout structure

  • 1 min @ 40% (40w) 80-90 rpm
  • 1 min @ 50% (50w) 85-95 rpm
  • 1 min @ 60% (60w) 90-100 rpm
  • 1 min @ 70% (70w) 90-100 rpm
  • 1 min @ 80% (80w) 90-100 rpm
  • 1 min @ 90% (90w) 90-100 rpm
  • 1 min @ 100% (100w) 90-100 rpm
  • 1 min @ 40% (40w) 90-100 rpm
  • 2X
    • 30 sec @ 110% (110w) 80-90 rpm
    • 1 min @ 40% (40w) 120-130 rpm
  • 30 sec @ 110% (110w) 80-90 rpm
  • 3:30 min @ 60% (60w) 120-130 rpm
  • 3X
    • 10 min @ 90% (90w) 80-90 rpm
    • 3 min @ 45% (45w) 85-95 rpm
  • 10 min @ 90% (90w) 80-90 rpm
  • 3 min @ 45% (45w)
  • 10 min @ 90% (90w)
  • 2 min @ 55% (55w)
  • 7 min @ 45% (45w)