Tempo intervals

• Cycling
• 59mTime
• 63Stress
• 0.80Intensity
• 30Popularity

About this workout

This workout features tempo intervals with sustained efforts at 90% FTP, making it an essential mid-week staple for building aerobic durability. Perfect for extending your endurance on long climbs or maintaining a solid pace during group rides, it's a smart addition to your training plan alongside classic protocols like Billat intervals or pyramid intervals.

Workout structure

• Warm-Up 5 min @ 60% (60w)
• 5 min @ 60-90% (60-90w)
• Cooldown 2 min @ 75% (75w)
• 2 min @ 60% (60w)
• 2X
  • 10 min @ 90% (90w)
  • 5 min @ 50% (50w)
• 10 min @ 90% (90w)
• 5 min @ 60% (60w)