Tempo 1x30min 86% FTP

• Cycling
• 56mTime
• 55Stress
• 0.77Intensity
• 31Popularity

About this workout

This steady 30-minute tempo session is a classic mid-week staple, perfect for building sub-threshold endurance to stretch out those climbs. Ideal for maintaining a strong pace during group rides or setting a foundation for your next FTP test, this workout will keep your aerobic engine firing without overcooking.

Workout structure

• Warm-Up 1 min @ 40% (40w)
• Warm-Up 3 min @ 50% (50w)
• Warm-Up 3 min @ 60% (60w)
• Warm-Up 2 min @ 75% (75w)
• Warm-Up 1 min @ 86% (86w)
• Warm-Up 1 min @ 50% (50w)
• Warm-Up 1 min @ 90% (90w)
• Warm-Up 2 min @ 50% (50w)
• 30 min @ 86% (86w)
• Cooldown 2 min @ 60% (60w)
• Cooldown 5 min @ 50% (50w)
• Cooldown 5 min @ 40% (40w)