TEMPO + FTP

• Cycling
• 1h 40mTime
• 104Stress
• 0.79Intensity
• 25Popularity

About this workout

This tempo workout builds aerobic durability while pushing the edge of your FTP, making it perfect for stretching out those climbs or holding steady in a group ride. It’s a classic mid-week staple that prepares you for the demands of testing your limits, like during an FTP test.

Workout structure

• Warm-Up 10 min @ 25-75% (25-75w) 85-110 rpm
• 3X
  • 10 min @ 80-85% (80-85w) 100 rpm
• 5 min @ 95% (95w) 100 rpm
• 5 min @ 55% (55w)
• 3X
  • 10 min @ 80-85% (80-85w) 100 rpm
• 5 min @ 95% (95w) 100 rpm
• 5 min @ 55% (55w)
• Cooldown 10 min @ 55-25% (55-25w)