Tempo intervals

• Cycling
• 1hTime
• 49Stress
• 0.70Intensity
• 35Popularity

About this workout

Tempo intervals are a solid way to build aerobic durability while keeping the effort below your threshold—perfect for mid-week workouts or long rides. This classic set of 4 × 5 min efforts at 80% FTP, with 5 min recoveries, delivers great returns without overcooking, making it an essential staple for any cyclist looking to stretch out climbs or maintain a steady pace.

Workout structure

• 4 min @ 45% (45w)
• 2 min @ 60% (60w)
• 2 min @ 75% (75w)
• 1 min @ 85% (85w)
• 1 min @ 100% (100w)
• 4X
  • 5 min @ 60% (60w)
  • 5 min @ 80% (80w)
• 5 min @ 60% (60w)
• 5 min @ 45% (45w)