Tempo Efforts

• Cycling
• 3h 0mTime
• 155Stress
• 0.72Intensity
• 25Popularity

About this workout

This 212 tempo workout features two solid 20-minute efforts at 85% FTP, perfect for building aerobic durability and preparing for longer climbs or sustained group rides. It’s a classic mid-week staple that balances endurance and intensity without overcooking your legs.

Workout structure

• 5 min @ 45% (45w)
• 15 min @ 55% (55w)
• 40 min @ 65% (65w)
• 2X
  • 20 min @ 85% (85w)
  • 10 min @ 60% (60w)
• 5X
  • 2 min @ 100% (100w)
  • 2 min @ 60% (60w)
• 20 min @ 65% (65w)
• 15 min @ 55% (55w)
• 5 min @ 40% (40w)