Tempo (W2D4)
- Cycling
- 54mTime
- 44Stress
- 0.70Intensity
- 25Popularity
About this workout
This tempo workout features a classic main set of 2 × 5 minutes at 81% FTP with brief recoveries, perfect for building aerobic durability without overcooking. It's a time-efficient staple for mid-week rides, ensuring you can sustain solid efforts when the climbs get tough or on long group rides.
Workout structure
- 10 min @ 50-65% (50-65w)
- 2X
- 5 min @ 81% (81w)
- 2 min @ 50% (50w)
- 1 min @ 63% (63w)
- 1 min @ 67% (67w)
- 1 min @ 73% (73w)
- 1 min @ 80% (80w)
- 1 min @ 90% (90w)
- 1 min @ 103% (103w)
- 4 min @ 50% (50w)
- 1 min @ 63% (63w)
- 1 min @ 67% (67w)
- 1 min @ 73% (73w)
- 1 min @ 80% (80w)
- 1 min @ 90% (90w)
- 1 min @ 103% (103w)
- 4 min @ 50% (50w)
- 10 min @ 65-50% (65-50w)