Tempo

Tempo 3x 7min 90%FTP, 5min rec

  • Cycling
  • 58mTime
  • 50Stress
  • 0.72Intensity
  • 20Popularity

About this workout

This 3x7 minute tempo workout is a classic choice for building aerobic durability just below your threshold, making it a solid mid-week staple for those looking to stretch out climbs or maintain a steady pace in group rides. With brief recoveries, it strikes a balance between intensity and endurance, ensuring you can tackle your next ride with confidence.

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
    • 7 min @ 90% (90w)
    • Rest 5 min @ 50% (50w)
  • Cooldown 5 min @ 50% (50w)