Tempo Alternating 1 x 40

• Cycling
• 57mTime
• 61Stress
• 0.80Intensity
• 90Popularity

About this workout

This tempo workout features sustained efforts at 90% FTP, making it a solid choice for building aerobic durability while keeping the effort manageable. Perfect for mid-week training or as a steady pace for longer climbs, it delivers a strong training return without the fatigue of harder intervals.

Workout structure

• Warm-Up 6 min @ 40-60% (40-60w) 85 rpm
• Active 2 min @ 95% (95w) 100 rpm
• Active 4 min @ 55% (55w)
• 4X
  • Active 6 min @ 90% (90w) 90 rpm
  • Rest 4 min @ 75% (75w) 95 rpm
• Cooldown 5 min @ 60-40% (60-40w) 80 rpm