Tempo

TCMJ 45min Interval

  • Cycling
  • 53mTime
  • 59Stress
  • 0.81Intensity
  • 780Popularity

About this workout

This tempo workout features sustained efforts at 90% FTP, perfect for building aerobic durability while maintaining a solid pace. It's an ideal mid-week staple for improving your endurance without overcooking, ensuring you're ready for those long climbs or group rides.

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Workout structure

  • 2 min @ 40% (40w)
  • 3 min @ 65% (65w)
  • 1:30 min @ 40% (40w)
  • 2X
    • 5 min @ 90% (90w)
    • 2:30 min @ 55% (55w)
  • 5 min @ 90% (90w)
  • 3 min @ 45% (45w)
  • 2X
    • 2 min @ 105% (105w)
    • 1 min @ 55% (55w)
  • 2 min @ 105% (105w)
  • 2 min @ 55% (55w)
  • 1 min @ 80% (80w)
  • 1:30 min @ 120% (120w)
  • 2 min @ 40% (40w)
  • 4 min @ 80% (80w)
  • 5 min @ 52% (52w)