Tempo

Tempo 3x 6min 90%FTP, 3min rec

  • Cycling
  • 49mTime
  • 42Stress
  • 0.72Intensity
  • 20Popularity

About this workout

This 3x6 minute tempo workout at 90% FTP is a classic choice for building aerobic durability while keeping fatigue in check, making it perfect for those mid-week rides or when you want to stretch out your climbing efforts. With 3 minutes of recovery between sets, you’ll maintain a solid pace that prepares you for longer endurance efforts and helps you stay competitive in group rides.

RyanW

Workout structure

  • Warm-Up 7 min @ 40% (40w) 90 rpm
  • Warm-Up 1:30 min @ 40% (40w) 95 rpm
  • Warm-Up 1:30 min @ 40% (40w) 100 rpm
  • Warm-Up 1 min @ 40% (40w) 105 rpm
  • Warm-Up 1 min @ 40% (40w) 110 rpm
  • Warm-Up 30 sec @ 40% (40w) 115 rpm
  • Warm-Up 30 sec @ 40% (40w) 120 rpm
  • Warm-Up 4 min @ 40% (40w) 90 rpm
  • 3X
    • 6 min @ 90% (90w)
    • Rest 3 min @ 50% (50w)
  • Cooldown 5 min @ 50% (50w)