Tempo

Tempo - 3x 20min @80%

  • Cycling
  • 1h 33mTime
  • 87Stress
  • 0.75Intensity
  • 31Popularity

About this workout

This tempo workout features three solid 20-minute intervals at 80% FTP, perfect for building aerobic durability and sustaining a steady pace during mid-week rides. It's an essential session for those looking to improve their endurance without overcooking, making it a great addition to your training plan alongside 3x30 or classic 212 tempo efforts.

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 20 min @ 80% (80w)
    • Rest 4 min @ 60% (60w)
  • Single leg 6 min @ 60-40% (60-40w)