Tempo #9

• Cycling
• 1h 7mTime
• 73Stress
• 0.81Intensity
• 15Popularity

About this workout

Tempo #9 features two sets of 2x7 minute intervals at 83% FTP, perfect for building your aerobic durability while maintaining a steady effort that feels manageable yet challenging. This workout is an ideal mid-week staple to prepare for those longer climbs or to boost your endurance for group rides without overdoing it.

Workout structure

• 1:30 min @ 46% (46w)
• 1:30 min @ 55% (55w)
• 1:30 min @ 61% (61w)
• 1:30 min @ 70% (70w)
• 1 min @ 50% (50w)
• 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 4 min @ 90% (90w)
• 3 min @ 50% (50w)
• 2X
  • 7 min @ 83% (83w)
  • 3 min @ 95% (95w)
• 5 min @ 50% (50w)
• 2X
  • 7 min @ 83% (83w)
  • 3 min @ 95% (95w)
• 5 min @ 50% (50w)