Tempo

TABLE #2.3

  • Cycling
  • 1h 24mTime
  • 84Stress
  • 0.77Intensity
  • 15Popularity

About this workout

This tempo workout focuses on sustained efforts with 16 intervals at 105.7% FTP, perfect for building aerobic durability while pushing your limits. It's a mid-week staple to boost endurance without overcooking, ideal for those aiming to maintain pace during long climbs or group rides.

csiv77

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%
  • 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%
  • 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%