Tempo

Tempo 3x 8min 90%FTP, 5min rec

  • Cycling
  • 1h 1mTime
  • 54Stress
  • 0.73Intensity
  • 20Popularity

About this workout

This classic tempo workout features 3 sets of 8 minutes at 90% FTP, perfect for building aerobic durability and preparing for longer efforts on climbs or during group rides. Incorporate this time-tested staple into your mid-week routine for solid endurance gains without overcooking.

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