Tempo

Z3 090% 1.5h 5x(12+3)

  • Cycling
  • 1h 30mTime
  • 106Stress
  • 0.84Intensity
  • 20Popularity

About this workout

This classic tempo workout features 4 × 12 minutes at 90% FTP, pushing your aerobic durability while keeping you below threshold for sustained efforts. It's an ideal mid-week staple to prepare for those long climbs or maintain a solid pace during group rides.

fidim

Workout structure

  • 5 min @ 55% (55w)
  • 5 min @ 65% (65w)
  • 3 min @ 95% (95w)
  • 4 min @ 60% (60w)
  • 4X
    • 12 min @ 90% (90w)
    • 3 min @ 60% (60w)
  • 12 min @ 90% (90w)
  • 1 min @ 60% (60w)