tempo and hills

• Cycling
• 53mTime
• 40Stress
• 0.67Intensity
• 3,619Popularity

About this workout

This tempo workout focuses on building your aerobic durability with sustained efforts at 80% FTP, perfect for stretching out those climbs or maintaining pace during longer rides. It's a classic mid-week staple that delivers solid endurance gains without leaving you wrecked for the weekend.

Workout structure

• 8 min @ 55% (55w)
• 2X
  • 3 min @ 80% (80w)
  • 1 min @ 45% (45w)
• 2X
  • 4 min @ 80% (80w)
  • 3 min @ 45% (45w)
• 5X
  • 30 sec @ 67% (67w)
  • 30 sec @ 64% (64w)
• 3 min @ 45% (45w)
• 30 sec @ 60% (60w)
• 30 sec @ 65% (65w)
• 30 sec @ 70% (70w)
• 30 sec @ 75% (75w)
• 1 min @ 45% (45w)
• 30 sec @ 65% (65w)
• 30 sec @ 70% (70w)
• 30 sec @ 75% (75w)
• 30 sec @ 80% (80w)
• 1 min @ 45% (45w)
• 30 sec @ 70% (70w)
• 30 sec @ 75% (75w)
• 30 sec @ 80% (80w)
• 30 sec @ 85% (85w)
• 1 min @ 45% (45w)
• 30 sec @ 75% (75w)
• 30 sec @ 80% (80w)
• 30 sec @ 85% (85w)
• 30 sec @ 90% (90w)
• 4 min @ 45% (45w)