Tempo

Tempo - 3x 10min @90%

  • Cycling
  • 1hTime
  • 63Stress
  • 0.79Intensity
  • 31Popularity

About this workout

This tempo workout features 3 sets of 10 minutes at 90% FTP, perfect for building aerobic durability while keeping your legs fresh for those mid-week group rides. It's a classic approach to improve your sub-threshold endurance, making it a staple for any cyclist looking to stretch out climbs and maintain a solid pace.

fynnsel

Workout structure

  • Warm-Up 10 min @ 40-75% (40-75w)
  • Primer 1 / 3 30 sec @ 85% (85w) 95 rpm
  • Cd 1 / 3 30 sec @ 50% (50w) 85 rpm
  • Primer 2 / 3 30 sec @ 95% (95w) 95 rpm
  • Cd 2 / 3 30 sec @ 50% (50w) 85 rpm
  • Primer 3 / 3 30 sec @ 105% (105w) 95 rpm
  • Cd 3/3 2:30 min @ 50% (50w) 85 rpm
  • 3X
    • Single leg 10 min @ 90% (90w)
    • Rest 3 min @ 60% (60w)
  • 6 min @ 60-40% (60-40w)