Tempo

SUF Tempo Builds: 3x7

  • Cycling
  • 50mTime
  • 43Stress
  • 0.72Intensity
  • 55Popularity

About this workout

This classic 3x7 tempo workout keeps you below threshold, building your aerobic durability with 4-minute efforts at 80% FTP, perfect for those mid-week rides or when you want to keep your legs turning over without overcooking. It's a solid addition to your training plan, helping you stretch out climbs and maintain a steady pace on longer rides.

Dimitri

Workout structure

  • Active 3 min @ 50% (50w)
  • Active 1 min @ 60% (60w)
  • Active 1 min @ 65% (65w)
  • Active 1 min @ 70% (70w)
  • Active 2 min @ 60% (60w)
  • Active 2 min @ 54% (54w)
  • 3X
    • Active 4 min @ 80% (80w)
    • Active 2 min @ 85% (85w)
    • Active 1 min @ 90% (90w)
    • Active 3 min @ 65% (65w)
  • Active 6 min @ 55% (55w)
  • Active 4 min @ 50% (50w)