tempo 20min

• Cycling
• 2h 38mTime
• 174Stress
• 0.81Intensity
• 35Popularity

About this workout

This 20-minute tempo workout, featuring four 20-minute intervals at 83% FTP with 8-minute recoveries, is a classic way to build your aerobic durability and prepare for those long climbs and steady group ride efforts. It's perfect for time-crunched athletes looking to maximize their training return without overcooking their legs.

Workout structure

• 20 min @ 65-83% (65-83w)
• 6X
  • 20 sec @ 98% (98w)
  • Rest 40 sec @ 65% (65w)
• 4X
  • 20 min @ 83-98% (83-98w)
  • Rest 8 min @ 65% (65w)
• 20 min @ 65-27% (65-27w)