Tempo

thursdat

  • Cycling
  • 1hTime
  • 59Stress
  • 0.77Intensity
  • 20Popularity

About this workout

This tempo workout features a solid main set of sustained efforts at 88% FTP, perfect for building aerobic durability just below threshold. It's a great mid-week staple to keep your endurance sharp while prepping for longer climbs or maintaining pace during group rides.

jpatanegra

Workout structure

  • Warm-Up 3 min @ 30-65% (30-65w) 75-80 rpm
  • Warm-Up 5 min @ 55-70% (55-70w) 80-85 rpm
  • Warm-Up 2 min @ 60-75% (60-75w) 85-90 rpm
  • 5 min @ 75-80% (75-80w) 90-95 rpm
  • 1 min @ 65-75% (65-75w) 85-90 rpm
  • 5X
    • Rest 15 sec @ 115% (115w) 95-100 rpm
    • Rest 1 min @ 65-80% (65-80w) 80-90 rpm
  • Rest 15 sec @ 115% (115w) 95-100 rpm
  • 4 min @ 80% (80w) 80-85 rpm
  • 4X
    • 1 min @ 88% (88w) 85-90 rpm
    • Rest 20 sec @ 60% (60w) 80-85 rpm
  • 1:30 min @ 86% (86w) 85-90 rpm
  • Rest 1 min @ 71% (71w) 80-85 rpm
  • 3 min @ 81% (81w) 85-90 rpm
  • 5 min @ 70-91% (70-91w) 90-95 rpm
  • 5 min @ 91-70% (91-70w) 85-90 rpm
  • 2:10 min @ 70% (70w) 85-90 rpm
  • 5X
    • 15 sec @ 95% (95w) 95-100 rpm
    • Rest 15 sec @ 65% (65w) 80-85 rpm
  • 3 min @ 70-91% (70-91w) 95-100 rpm
  • Cooldown 5 min @ 65-30% (65-30w) 75-80 rpm