tempo 12 min

• Cycling
• 2h 43mTime
• 173Stress
• 0.80Intensity
• 20Popularity

About this workout

This tempo workout, featuring 6 sets of 12 minutes at 85% FTP with 3-minute recoveries, is your go-to for building aerobic durability and improving your sub-threshold endurance. Perfect for mid-week training or to prepare for longer climbs, it keeps your legs strong and ready for that next group ride effort or race.

Workout structure

• 30 min @ 55-75% (55-75w)
• 10X
  • 15 sec @ 130% (130w)
  • Rest 45 sec @ 75% (75w)
• 3 min @ 75% (75w)
• 6X
  • 12 min @ 85-88% (85-88w)
  • Rest 3 min @ 60% (60w)
• 30 min @ 75% (75w)