Tempo #7

• Cycling
• 53mTime
• 54Stress
• 0.78Intensity
• 35Popularity

About this workout

Tempo #7 features 5 intervals of 4 minutes at 83% FTP, making it a solid staple for building aerobic durability while keeping your effort below threshold. Perfect for mid-week workouts to stretch out climbs or maintain a steady pace during longer rides, this session helps develop the endurance needed for those gnarly group ride efforts.

Workout structure

• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 65% (65w)
  • 30 sec @ 80% (80w)
• 3 min @ 50% (50w)
• 5X
  • 1 min @ 76% (76w) 75 rpm
  • 4 min @ 83% (83w) 90 rpm
• 2X
  • 2 min @ 109% (109w)
  • 3 min @ 56% (56w)
• 5 min @ 50% (50w)