Tempo

TEMPO OVER / UNDER

  • Cycling
  • 1hTime
  • 49Stress
  • 0.70Intensity
  • 40Popularity

About this workout

This tempo over/under workout features sustained efforts at 80% FTP, allowing you to build aerobic durability and improve your ability to sustain pace on longer climbs. It's a great way to add depth to your training while keeping your fatigue in check, making it a classic choice for mid-week sessions.

M1N6

Workout structure

  • Warm Up 3 min @ 55% (55w) 85 rpm
  • In sella progr. agil 20 sec @ 125% (125w) 120 rpm
  • Prog. da 55 a 65% 3 min @ 65% (65w) 100 rpm
  • In sella progr. agil 20 sec @ 125% (125w) 120 rpm
  • Prog. da 65 a 75% 3 min @ 75% (75w) 100 rpm
  • Seduta in sella prog 20 sec @ 125% (125w) 120 rpm
  • Rec 3 min @ 55% (55w) 90 rpm
  • 2X
    • 2 Set variazione RPM 5 min @ 80% (80w) 80-70 rpm
    • Rest 3 min @ 30% (30w)
  • 3X
    • 2 Set variazione RPM 3 min @ 85% (85w) 75-65 rpm
    • Rest 1 min @ 30% (30w)
  • 5X
    • Cadence drill 1 min @ 75% (75w) 100-80 rpm
    • Rest 1 min @ 55% (55w)
  • Cool Down 9 min @ 40% (40w) 90 rpm