Tempo

Tempo - 4x 12min @85%

  • Cycling
  • 1h 21mTime
  • 82Stress
  • 0.78Intensity
  • 41Popularity

About this workout

This 212 tempo workout features 4 sets of 12 minutes at 85% FTP, perfect for building aerobic durability and sustaining sub-threshold efforts. It's an essential mid-week staple that prepares you for longer climbs and keeps your endurance sharp without wearing you down.

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
  • 4X
    • Single leg 12 min @ 85% (85w)
    • Rest 3 min @ 60% (60w)
  • Single leg 6 min @ 60-40% (60-40w)