Tempo

Today's Plan - Mix Up

  • Cycling
  • 1h 30mTime
  • 82Stress
  • 0.74Intensity
  • 40Popularity

About this workout

This workout features a solid main set of 8 × 4 minutes at 82% FTP, making it a reliable choice for building your aerobic durability without pushing too hard. Perfect for a mid-week staple, it keeps you strong for those longer climbs or steady group rides, while fitting seamlessly into any trainer plan, like Emily's short mix.

arw72

Workout structure

  • Warm-Up 10 min @ 46-70% (46-70w)
  • Active 12:20 min @ 62% (62w) 97 rpm
  • 8X
    • Active 4 min @ 82% (82w) 70 rpm
    • Rest 30 sec @ 60% (60w) 60 rpm
  • 8X
    • Active 1 min @ 94% (94w) 100 rpm
    • Rest 10 sec @ 60% (60w) 90 rpm
  • Active 12:20 min @ 62% (62w) 97 rpm
  • Active 10 min @ 58% (58w)