Tempo

ISLTA 1

  • Cycling
  • 1h 1mTime
  • 73Stress
  • 0.85Intensity
  • 1,163Popularity

About this workout

This tempo workout features a classic main set of three 10-second efforts at 145% FTP, perfect for building aerobic durability and extending your endurance for those longer rides. It's an ideal mid-week staple to keep your legs fresh while preparing for that next big climb or group ride.

mansi

Workout structure

  • 90 5:30 min @ 50% (50w) 90 rpm
  • 90 2 min @ 70% (70w) 90 rpm
  • 90 30 sec @ 55% (55w) 90 rpm
  • 75 2 min @ 85% (85w) 75 rpm
  • 90 40 sec @ 55% (55w) 90 rpm
  • 90 1:45 min @ 90% (90w) 90 rpm
  • 90 50 sec @ 55% (55w) 90 rpm
  • 100 1:50 min @ 95% (95w) 100 rpm
  • 90 35 sec @ 55% (55w) 90 rpm
  • 60 1:55 min @ 95% (95w) 60 rpm
  • 90 3 min @ 45% (45w) 90 rpm
  • 90 50 sec @ 75% (75w) 90 rpm
  • 90 1:50 min @ 85% (85w) 90 rpm
  • 90 30 sec @ 95% (95w) 90 rpm
  • 90 1:40 min @ 75% (75w) 90 rpm
  • Stand-60 30 sec @ 115% (115w) 60 rpm
  • 80 2:45 min @ 85% (85w) 80 rpm
  • Stand-80 10 sec @ 145% (145w) 80 rpm
  • 80 20 sec @ 100% (100w) 80 rpm
  • 90 6:20 min @ 83% (83w) 90 rpm
  • 90 3:3 min @ 50% (50w) 90 rpm
  • 85 1:30 min @ 112% (112w) 85 rpm
  • 80 1:15 min @ 100% (100w) 80 rpm
  • 90 13 sec @ 145% (145w) 90 rpm
  • 80 45 sec @ 85% (85w) 80 rpm
  • Stand-60 45 sec @ 90% (90w) 60 rpm
  • 90 13 sec @ 145% (145w) 90 rpm
  • 90 1:5 min @ 90% (90w) 90 rpm
  • 90 13 sec @ 95% (95w) 90 rpm
  • 90 1:7 min @ 90% (90w) 90 rpm
  • 90 18 sec @ 95% (95w) 90 rpm
  • 90 3 min @ 88% (88w) 90 rpm
  • 90 1 min @ 85% (85w) 90 rpm
  • 70 50 sec @ 100% (100w) 70 rpm
  • 90 3 min @ 85% (85w) 90 rpm
  • 90 7 sec @ 113% (113w) 90 rpm
  • 70 20 sec @ 100% (100w) 70 rpm
  • 80 1:55 min @ 90% (90w) 80 rpm
  • 90 30 sec @ 85% (85w) 90 rpm
  • Stand-70 20 sec @ 100% (100w) 70 rpm
  • 80 7 sec @ 119% (119w) 80 rpm
  • 90 2:3 min @ 95% (95w) 90 rpm
  • 100 2 min @ 50% (50w) 100 rpm