Tempo

Tempo 3x6m Z3 1h

  • Cycling
  • 1hTime
  • 52Stress
  • 0.72Intensity
  • 56Popularity

About this workout

This 3x6 minute tempo workout at 85% FTP is a classic staple for building aerobic durability and sub-threshold endurance, perfect for maintaining a solid pace on long climbs or during mid-week rides. With 4-minute recoveries, it strikes the right balance between effort and recovery, making it an ideal session for cyclists looking to enhance their performance without overcooking.

Thomas

Workout structure

  • Warm-Up 4 min @ 40-78% (40-78w)
  • 4X
    • Active 30 sec @ 75% (75w)
    • Rest 1 min @ 55% (55w)
  • 4X
    • Active 30 sec @ 95% (95w)
    • Rest 1 min @ 55% (55w)
  • Active 2:30 min @ 55% (55w)
  • 3X
    • Active 4 min @ 65% (65w)
    • Active 6 min @ 85% (85w)
  • Rest 4 min @ 65% (65w)
  • Active 2:30 min @ 55% (55w)
  • Cooldown 5 min @ 55-40% (55-40w)