Tempo

Technique workout type 1

  • Cycling
  • 45mTime
  • 44Stress
  • 0.76Intensity
  • 1,483Popularity

About this workout

This tempo workout focuses on sustained efforts at 85% FTP, perfect for building aerobic durability while keeping the fatigue manageable. It's a classic mid-week staple for stretching out climbs and improving your efficiency for those longer group rides.

AdamNiezgodka

Workout structure

  • Warm-Up 5 min @ 55-60% (55-60w)
  • 5 min @ 60-75% (60-75w)
  • 5X
    • 4 min @ 85-90% (85-90w) 95-100 rpm
    • Rest 1 min @ 55% (55w)
  • Cooldown 5 min @ 75-60% (75-60w)
  • Cooldown 5 min @ 60-55% (60-55w)