Tempo 3x12

• Cycling
• 1h 11mTime
• 60Stress
• 0.71Intensity
• 15Popularity

About this workout

The Tempo 3x12 workout blends solid endurance efforts with brief high-intensity bursts, making it ideal for building aerobic durability while sharpening your ability to surge during climbs or sprints. This session is a fantastic mid-week staple that prepares you for those tough moments in group rides or races without overcooking your legs.

Workout structure

• 2 min @ 60% (60w)
• 2 min @ 68% (68w)
• 2 min @ 75% (75w)
• 2 min @ 83% (83w)
• 2 min @ 90% (90w)
• 3X
  • 30 sec @ 117% (117w)
  • 30 sec @ 50% (50w)
• 2 min @ 55% (55w)
• 3X
  • 12 min @ 73% (73w)
  • 5 min @ 55% (55w)
• 5 min @ 55% (55w)