Tempo

Tempo 3x14 min

  • Cycling
  • 1h 15mTime
  • 72Stress
  • 0.76Intensity
  • 45Popularity

About this workout

This workout features a solid 2 x 14-minute main set at 85% FTP, perfect for building aerobic durability just below threshold—ideal for maintaining pace during long climbs or mid-week group rides. It’s a classic session that delivers high training returns without overcooking your legs.

SergeyV

Workout structure

  • Warm-Up 3 min @ 55% (55w)
  • Warm-Up 1 min @ 60% (60w)
  • Warm-Up 1 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 45 sec @ 90% (90w) 110 rpm
  • Warm-Up 15 sec @ 100% (100w) 120 rpm
  • Warm-Up 4 min @ 45% (45w)
  • 2X
    • Active 14 min @ 85% (85w)
    • Rest 6 min @ 55% (55w)
  • Active 14 min @ 85% (85w)
  • Rest 5 min @ 55% (55w)
  • Cooldown 5 min @ 45% (45w)