Tempo

Test Workout

  • Cycling
  • 47mTime
  • 52Stress
  • 0.82Intensity
  • 30Popularity

About this workout

This tempo workout features a challenging main set with 2 intervals of 60 seconds at 120% FTP, perfect for honing your aerobic durability and pushing your limits. Ideal as a mid-week staple, it prepares you for the sustained efforts needed during group rides and ramp tests.

dmarinov

Workout structure

  • Warm-Up 5 min @ 45-70% (45-70w)
  • 2X
    • 30 sec @ 100% (100w)
    • 30 sec @ 50% (50w)
  • 3 min @ 50% (50w) 90 rpm
  • 2X
    • 1 min @ 120% (120w) 100 rpm 4%
    • 1 min @ 50% (50w) 80 rpm 0%
  • 10 min @ 90% (90w)
  • 3 min @ 75% (75w)
  • 10 min @ 90% (90w) 90 rpm 3.5%
  • Cooldown 10 min @ 75-45% (75-45w)