Tempo

Tempo

  • Cycling
  • 2h 10mTime
  • 128Stress
  • 0.77Intensity
  • 145Popularity

About this workout

Perfect for mid-week rides, this tempo workout features 4×5 minutes at 80% FTP, helping you build the aerobic durability needed for those longer climbs or sustained efforts in group rides. It’s a solid, bread-and-butter session that balances intensity with recovery, making it a staple for any cyclist's training plan.

AlejoPerez

Workout structure

  • Calentamiento 10 min @ 65% (65w) 85-95 rpm
  • Resistencia 10 min @ 70% (70w) 85-95 rpm
  • Tempo 5 min @ 76% (76w) 80-100 rpm
  • Tempo 5 min @ 80% (80w) 80-100 rpm
  • Tempo 5 min @ 85% (85w) 80-100 rpm
  • Tempo 5 min @ 90% (90w) 85-95 rpm
  • Tempo 5 min @ 85% (85w) 80-100 rpm
  • Tempo 5 min @ 80% (80w) 80-100 rpm
  • Tempo 5 min @ 76% (76w) 80-100 rpm
  • Resistencia 20 min @ 70% (70w) 85-95 rpm
  • Tempo 5 min @ 76% (76w) 80-100 rpm
  • Tempo 5 min @ 80% (80w) 80-100 rpm
  • Tempo 5 min @ 85% (85w) 80-100 rpm
  • Tempo 5 min @ 90% (90w) 85-95 rpm
  • Tempo 5 min @ 85% (85w) 80-100 rpm
  • Tempo 5 min @ 80% (80w) 80-100 rpm
  • Tempo 5 min @ 76% (76w) 80-100 rpm
  • Resistencia 10 min @ 70% (70w) 85-95 rpm
  • Vuelta a la calma 10 min @ 65% (65w) 80-90 rpm