Tempo

Sylvia 26/03/2026

  • Cycling
  • 1h 12mTime
  • 73Stress
  • 0.78Intensity
  • 15Popularity

About this workout

This tempo workout features a solid main set of 4 intervals at 90% FTP, designed to build your aerobic durability without pushing you over the edge. Perfect for those mid-week sessions when you want to stretch out your climbs while keeping the effort steady and manageable.

Sylvia17

Workout structure

  • 2 min @ 45% (45w) 85 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 2 min @ 60% (60w) 90 rpm
  • 2 min @ 65% (65w) 95 rpm
  • 2 min @ 70% (70w) 70 rpm
  • 2 min @ 75% (75w) 90 rpm
  • 1 min @ 80% (80w) 65 rpm
  • 1 min @ 85% (85w) 100 rpm
  • 1 min @ 50% (50w) 95 rpm
  • 1 min @ 90% (90w) 80 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 4X
    • 3 min @ 90% (90w) 90 rpm
    • 2 min @ 70% (70w)
  • 7 min @ 50% (50w) 85 rpm
  • 6X
    • 1 min @ 100% (100w) 90 rpm
    • 1 min @ 80% (80w)
  • 1 min @ 120% (120w) 90 rpm
  • 4 min @ 75% (75w) 90 rpm
  • 2 min @ 70% (70w) 90 rpm
  • 2 min @ 60% (60w) 85 rpm
  • 2 min @ 55% (55w) 85 rpm
  • 2 min @ 50% (50w) 80 rpm