Tempo

TABLE #2.2

  • Cycling
  • 1h 20mTime
  • 81Stress
  • 0.78Intensity
  • 90Popularity

About this workout

This tempo workout features a solid main set of 12 intervals at 105.7% FTP, perfect for building your aerobic durability and preparing for those long climbs or sustained efforts in group rides. It's a bread-and-butter session that balances intensity with manageable recovery, making it a staple for any cyclist's mid-week training.

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Workout structure

  • 10 min @ 30-83% (30-83w) 100 rpm 0%
  • 3 min @ 83% (83w) 100 rpm 1%
  • 5 min @ 83-106% (83-106w) 100 rpm 2%
  • 2 min @ 30% (30w) 100 rpm 0%
  • 5 min @ 83-113% (83-113w) 70-80 rpm 4%
  • 3:10 min @ 27% (27w) 100 rpm 0%
  • 3 min @ 83% (83w) 45 rpm 4%
  • 2 min @ 83% (83w) 60-70 rpm 4%
  • 1:10 min @ 27% (27w) 100 rpm 0%
  • 1 min @ 83% (83w) 45 rpm 4%
  • 2 min @ 83% (83w) 35 rpm 4%
  • 3 min @ 83% (83w) 45 rpm 4%
  • 1:10 min @ 27% (27w) 100 rpm 0%
  • 3 min @ 83% (83w) 60-70 rpm 4%
  • 1 min @ 27% (27w) 100 rpm 0%
  • 20 sec @ 106% (106w) 70-80 rpm 4%
  • 40 sec @ 27% (27w) 100 rpm 0%
  • 20 sec @ 106% (106w) 70-80 rpm 4%
  • 40 sec @ 27% (27w) 100 rpm 0%
  • 20 sec @ 106% (106w) 70-80 rpm 4%
  • 40 sec @ 27% (27w) 100 rpm 0%
  • 20 sec @ 106% (106w) 70-80 rpm 4%
  • 40 sec @ 27% (27w) 100 rpm 0%
  • 20 sec @ 106% (106w) 70-80 rpm 4%
  • 40 sec @ 27% (27w) 100 rpm 0%
  • 20 sec @ 106% (106w) 70-80 rpm 4%
  • 1:40 min @ 27% (27w) 100 rpm 0%
  • 3 min @ 83% (83w) 60-70 rpm 4%
  • 1 min @ 27% (27w) 100 rpm 0%
  • 20 sec @ 106% (106w) 70-80 rpm 4%
  • 40 sec @ 27% (27w) 100 rpm 0%
  • 20 sec @ 106% (106w) 70-80 rpm 4%
  • 40 sec @ 27% (27w) 100 rpm 0%
  • 20 sec @ 106% (106w) 70-80 rpm 4%
  • 40 sec @ 27% (27w) 100 rpm 0%
  • 20 sec @ 106% (106w) 70-80 rpm 4%
  • 40 sec @ 27% (27w) 100 rpm 0%
  • 20 sec @ 106% (106w) 70-80 rpm 4%
  • 40 sec @ 27% (27w) 100 rpm 0%
  • 20 sec @ 106% (106w) 70-80 rpm 4%
  • 2:40 min @ 27% (27w) 100 rpm 0%
  • 2 min @ 87% (87w) 60-70 rpm 4%
  • 1 min @ 87% (87w) 85 rpm 0%
  • 2 min @ 87-113% (87-113w) 70-80 rpm 4%
  • 1 min @ 27% (27w) 100 rpm 0%
  • 2 min @ 87% (87w) 60-70 rpm 4%
  • 1 min @ 87% (87w) 85 rpm 0%
  • 1:30 min @ 87-125% (87-125w) 70-80 rpm 4%
  • 30 sec @ 125% (125w) 70-80 rpm 4%
  • 5 min @ 27% (27w) 100 rpm 0%