Tempo intervals
- Cycling
- 1h 5mTime
- 65Stress
- 0.77Intensity
- 475Popularity
About this workout
Tempo intervals offer a solid way to build aerobic durability with sustained efforts that mimic the pace of many group rides. This workout serves as a mid-week staple, keeping you strong for those longer climbs and ensuring you have the endurance to push through when the pace ramps up.
Workout structure
- 8 min @ 50-70% (50-70w)
- 2:30 min @ 85% (85w)
- 1:30 min @ 90% (90w)
- 1 min @ 95% (95w)
- 5 min @ 50% (50w)
- 3 min @ 85% (85w)
- 1 min @ 50% (50w)
- 3 min @ 90% (90w)
- 1 min @ 50% (50w)
- 3 min @ 95% (95w)
- 5 min @ 50% (50w)
- 3 min @ 85% (85w)
- 1 min @ 50% (50w)
- 3 min @ 90% (90w)
- 1 min @ 50% (50w)
- 3 min @ 95% (95w)
- 5 min @ 50% (50w)
- 3 min @ 85% (85w)
- 1 min @ 50% (50w)
- 3 min @ 90% (90w)
- 1 min @ 50% (50w)
- 3 min @ 95% (95w)
- 4 min @ 70-50% (70-50w)