Tempo

SWATT GB sett.5 all.2

  • Cycling
  • 1h 2mTime
  • 58Stress
  • 0.75Intensity
  • 45Popularity

About this workout

This tempo workout features a classic main set of 4×5 minutes at 90% FTP, perfect for building aerobic durability and preparing for those long climbs or steady efforts in group rides. It's a great mid-week staple that delivers solid endurance benefits while keeping fatigue manageable.

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Workout structure

  • 2 min @ 45% (45w)
  • 2 min @ 50% (50w)
  • 2 min @ 55% (55w)
  • 2 min @ 60% (60w)
  • 2 min @ 65% (65w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 70% (70w)
  • 1 min @ 83% (83w)
  • 2 min @ 50% (50w)
  • 4X
    • 5 min @ 90% (90w) 90 rpm
    • Rest 3 min @ 60% (60w) 80 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 4 min @ 65% (65w) 105 rpm
  • 2 min @ 50% (50w) 95 rpm
  • 2 min @ 45% (45w) 85 rpm