Tempo

Tempo 7x6 min

  • Cycling
  • 1h 34mTime
  • 90Stress
  • 0.76Intensity
  • 15Popularity

About this workout

This 7x6 minute tempo workout keeps you at 85% FTP, perfect for building aerobic durability and sustaining the pace on longer climbs and steady group rides. It's a classic mid-week staple that balances intensity and endurance without pushing you over the edge.

Adam Chmielowski

Workout structure

  • Warm-Up 5 min @ 50-60% (50-60w)
  • 5 min @ 60-70% (60-70w)
  • 3X
    • Cooldown 1 min @ 80-90% (80-90w)
    • Rest 1 min @ 60% (60w)
  • 2 min @ 60% (60w)
  • 3X
    • 1 min @ 90-100% (90-100w)
    • Rest 1 min @ 60% (60w)
  • 2 min @ 60% (60w)
  • 7X
    • 6 min @ 85% (85w)
    • Rest 3 min @ 60% (60w)
  • 5 min @ 60-50% (60-50w)