Tempo

• Cycling
• 1h 9mTime
• 59Stress
• 0.72Intensity
• 45Popularity

About this workout

This tempo workout features two solid intervals of 6 minutes at 89% FTP, perfect for building aerobic durability while keeping your effort manageable. A staple for mid-week training, it prepares you for those long climbs or sustained efforts in group rides, ensuring you can hold your own when the pace ramps up.

Workout structure

• 3 min @ 45% (45w)
• 2X
  • 2 min @ 55% (55w)
• 1 min @ 50% (50w)
• 10 min @ 68% (68w)
• 5 min @ 63% (63w)
• 5 min @ 73% (73w)
• 1 min @ 50% (50w)
• 3X
  • 2 min @ 70% (70w)
  • 1 min @ 55% (55w)
• 2X
  • 6 min @ 89% (89w)
  • 3 min @ 40% (40w)
• 6 min @ 89% (89w)
• 2 min @ 40% (40w)
• 5 min @ 55-40% (55-40w)