tempo

Strength 1

  • Cycling
  • 1h 26mTime
  • 55Stress
  • 0.66Intensity
  • 101Popularity

About this workout

This classic tempo workout focuses on building aerobic durability with a solid main set of 3-minute efforts at 80% FTP, perfect for extending your endurance on long climbs or during steady group rides. It's a time-tested staple for enhancing base fitness while keeping fatigue in check, ideal for any mid-week training plan.

jmg

Workout structure

  • 10 min @ 60% (60w)
  • 5X
    • 20 sec @ 35% (35w)
    • 40 sec @ 60% (60w)
  • 3 min @ 65% (65w)
  • 5X
    • 1 min @ 50% (50w)
    • 1 min @ 60% (60w)
  • 5 min @ 65% (65w)
  • 3X
    • 3 min @ 80% (80w)
    • 3 min @ 60% (60w)
  • 5 min @ 65% (65w)
  • 2X
    • 2 min @ 85% (85w)
    • 3 min @ 60% (60w)
  • 5 min @ 65% (65w)
  • 3X
    • 1 min @ 90% (90w)
    • 1 min @ 60% (60w)
  • 10 min @ 55% (55w)