Tempo

Tempo Piramid

  • Cycling
  • 1h 2mTime
  • 61Stress
  • 0.77Intensity
  • 30Popularity

About this workout

The Tempo Pyramid workout features a solid main set of 2 x 7 minutes at 80% FTP, perfect for building your aerobic durability and endurance while keeping your legs fresh for those mid-week group rides. This classic tempo session is a staple for developing sub-threshold strength, ensuring you're ready to tackle those longer climbs and sustained efforts without overcooking.

Sir K

Workout structure

  • 2 min @ 50% (50w)
  • 1 min @ 70% (70w)
  • 30 sec @ 50% (50w)
  • 1 min @ 86% (86w)
  • 30 sec @ 50% (50w)
  • 1 min @ 94% (94w)
  • 1 min @ 50% (50w)
  • 8 min @ 76% (76w) 80 rpm
  • 1 min @ 50% (50w)
  • 7 min @ 80% (80w) 85 rpm
  • 1 min @ 50% (50w)
  • 6 min @ 84% (84w) 90 rpm
  • 1 min @ 50% (50w)
  • 5 min @ 88% (88w) 95 rpm
  • 1 min @ 50% (50w)
  • 6 min @ 84% (84w) 90 rpm
  • 1 min @ 50% (50w)
  • 7 min @ 80% (80w) 85 rpm
  • 1 min @ 50% (50w)
  • 8 min @ 76% (76w) 80 rpm
  • 2 min @ 50-40% (50-40w)