tempo

Tempo range

  • Cycling
  • 1h 30mTime
  • 96Stress
  • 0.80Intensity
  • 1,031Popularity

About this workout

This 90-minute tempo workout, featuring 7 × 3 min at 80% FTP with brief recoveries, builds your aerobic durability while keeping the effort honest and controlled. Perfect for mid-week training, it’ll help you sustain a solid pace on group rides and stretch out those climbs.

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Workout structure

  • 5 min @ 56% (56w)
  • 5 min @ 65% (65w)
  • 3 min @ 76% (76w)
  • 3 min @ 80% (80w)
  • 3 min @ 85% (85w)
  • 3 min @ 90% (90w)
  • 3 min @ 85% (85w)
  • 3 min @ 80% (80w)
  • 3 min @ 76% (76w)
  • 3 min @ 80% (80w)
  • 3 min @ 85% (85w)
  • 3 min @ 90% (90w)
  • 3 min @ 85% (85w)
  • 3 min @ 80% (80w)
  • 3 min @ 76% (76w)
  • 3 min @ 80% (80w)
  • 3 min @ 85% (85w)
  • 3 min @ 90% (90w)
  • 3 min @ 85% (85w)
  • 3 min @ 80% (80w)
  • 3 min @ 76% (76w)
  • 3 min @ 80% (80w)
  • 3 min @ 85% (85w)
  • 3 min @ 90% (90w)
  • 4 min @ 85% (85w)
  • 5 min @ 65% (65w)
  • 5 min @ 56% (56w)