Tempo

Treino Inverno C/ Watts - Semana 2 - Dia 10 - 4ª F

  • Cycling
  • 54mTime
  • 59Stress
  • 0.81Intensity
  • 180Popularity

About this workout

This tempo workout features a solid main set of 4 x 5 minutes at 90% FTP, perfect for building that sub-threshold endurance needed for sustained climbs or long rides. It’s a great mid-week staple that delivers high training return without overcooking, ensuring you stay sharp for those upcoming group rides or races.

samoramobile

Workout structure

  • Warm-Up 10 min @ 70% (70w)
  • 5X
    • 30 sec @ 100% (100w)
    • Rest 30 sec @ 70% (70w)
  • 5 min @ 75% (75w)
  • 4X
    • Active 5 min @ 90% (90w)
    • Rest 1 min @ 75% (75w)
  • Cooldown 10 min @ 65% (65w)