Tempo

Tempo 5x 5min 90%FTP, 4min rec

  • Cycling
  • 1h 5mTime
  • 57Stress
  • 0.73Intensity
  • 30Popularity

About this workout

This classic 5x5 tempo workout at 90% FTP is ideal for building aerobic durability, making it a staple for those looking to stretch out climbs or maintain a solid pace during group rides. Incorporate this session into your mid-week routine for a reliable boost to your endurance without overly taxing your system.

RyanW

Workout structure

  • Warm-Up 7 min @ 40% (40w) 90 rpm
  • Warm-Up 1:30 min @ 40% (40w) 95 rpm
  • Warm-Up 1:30 min @ 40% (40w) 100 rpm
  • Warm-Up 1 min @ 40% (40w) 105 rpm
  • Warm-Up 1 min @ 40% (40w) 110 rpm
  • Warm-Up 30 sec @ 40% (40w) 115 rpm
  • Warm-Up 30 sec @ 40% (40w) 120 rpm
  • Warm-Up 4 min @ 40% (40w) 90 rpm
  • 5X
    • 5 min @ 90% (90w) 90 rpm
    • Rest 4 min @ 50% (50w)
  • Cooldown 3 min @ 50% (50w)