tempo

• Cycling
• 1h 10mTime
• 76Stress
• 0.81Intensity
• 15Popularity

About this workout

This 70-minute tempo workout features a classic 4 × 5 min main set at 88% FTP, perfect for building endurance and sustaining power just below threshold. A staple for mid-week training, it prepares you for longer climbs and helps you maintain a steady pace during those demanding group rides.

Workout structure

• 5 min @ 55% (55w)
• 5 min @ 60% (60w)
• 4X
  • 5 min @ 88% (88w)
  • 2 min @ 52% (52w)
• 3 min @ 88% (88w)
• 4 min @ 100% (100w)
• 3 min @ 88% (88w)
• 3X
  • 2 min @ 100% (100w)
  • 3 min @ 52% (52w)
• 2 min @ 100% (100w)
• 5 min @ 52% (52w)