tempo

tempo and hills 6/19

  • Cycling
  • 39mTime
  • 29Stress
  • 0.67Intensity
  • 600Popularity

About this workout

This 39-minute workout includes a classic tempo main set of 2×3 minutes at 80% FTP, perfect for building the aerobic durability needed for those rolling hills or mid-week group rides. It’s an essential staple for improving your endurance while staying just below threshold, making it ideal for extended climbs or steady-paced efforts.

Jordan C

Workout structure

  • 8 min @ 50% (50w)
  • 3 min @ 80% (80w)
  • 1 min @ 45% (45w)
  • 4 min @ 80% (80w)
  • 1 min @ 45% (45w)
  • 3 min @ 80% (80w)
  • 1 min @ 45% (45w)
  • 4 min @ 80% (80w)
  • 2 min @ 45% (45w)
  • 10X
    • 30 sec @ 65% (65w)
  • 4 min @ 50% (50w)
  • 30 sec @ 60% (60w)
  • 36 sec @ 65% (65w)
  • 30 sec @ 70% (70w)
  • 30 sec @ 75% (75w)
  • 1 min @ 45% (45w)