Tempo Nine
- Cycling
- 53mTime
- 49Stress
- 0.74Intensity
- 80Popularity
About this workout
Get ready to grind through nine hammers with this tempo workout, featuring 4 x 60-second efforts at 80% FTP, designed to build your aerobic durability while keeping the effort manageable. Perfect for mid-week training, this session prepares you for those longer climbs and sustained efforts when the pace heats up.
Workout structure
- 30 sec @ 75% (75w)
- 15 sec @ 85% (85w)
- 20 sec @ 80% (80w)
- 10 sec @ 120% (120w)
- 1 min @ 80% (80w)
- 30 sec @ 50% (50w)
- 15 sec @ 140% (140w)
- 1 min @ 100% (100w)
- 1:40 min @ 50% (50w)
- 55 sec @ 72% (72w)
- 2 min @ 65% (65w)
- 35 sec @ 82% (82w)
- 30 sec @ 61% (61w)
- 30 sec @ 65% (65w)
- 1:55 min @ 50% (50w)
- 1:5 min @ 81% (81w)
- 1:55 min @ 68% (68w)
- 50 sec @ 78% (78w)
- 15 sec @ 101% (101w)
- 2 min @ 50% (50w)
- 1 min @ 64% (64w)
- 20 sec @ 88% (88w)
- 30 sec @ 64% (64w)
- 1 min @ 79% (79w)
- 40 sec @ 83% (83w)
- 2:30 min @ 45% (45w)
- 1:30 min @ 63% (63w)
- 1:30 min @ 65% (65w)
- 1:30 min @ 67% (67w)
- 2 min @ 45% (45w)
- 2:35 min @ 80% (80w)
- 25 sec @ 87% (87w)
- 1:30 min @ 45% (45w)
- 1:5 min @ 78% (78w)
- 24 sec @ 73% (73w)
- 1 min @ 80% (80w)
- 30 sec @ 73% (73w)
- 3 min @ 45% (45w)
- 3 min @ 65% (65w)
- 2 min @ 50% (50w)
- 30 sec @ 87% (87w)
- 10 sec @ 72% (72w)
- 10 sec @ 86% (86w)
- 1:15 min @ 73% (73w)
- 55 sec @ 80% (80w)
- 1:30 min @ 45% (45w)
- 1 min @ 76% (76w)
- 1 min @ 78% (78w)
- 1 min @ 92% (92w)