Tempo

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

  • Cycling
  • 52mTime
  • 46Stress
  • 0.73Intensity
  • 20Popularity

About this workout

Get ready to build your aerobic durability with this classic tempo workout, featuring 3 sets of 7 minutes at 90% FTP, perfect for stretching out those climbs and maintaining a solid pace during group rides. This mid-week staple offers a high training return with manageable fatigue, ensuring you stay ready for any challenge ahead.

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 3 min @ 50% (50w)
  • Cooldown 5 min @ 50% (50w)